alisonbirks

Managing IBS with a Low FODMAP Diet

Sat, 01 Feb 2025 20:58:49 GMT

How the Low FODMAP Diet Works

Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects millions of people worldwide. Characterized by symptoms like bloating, cramping, diarrhea, constipation, or a combination of these, IBS can be both physically uncomfortable and emotionally draining. If you're one of the many living with IBS, you're probably looking for ways to manage your symptoms and reclaim a sense of normalcy. One of the most researched and effective dietary approaches for managing IBS is the Low FODMAP diet.

What Is FODMAP?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols —a group of short-chain carbohydrates (sugars) that are poorly absorbed in the small intestine. When these sugars aren’t absorbed properly, they can ferment in the gut, leading to symptoms like gas, bloating, diarrhea, and constipation, all of which are common in IBS.

Here’s a breakdown of the FODMAPs:

Oligosaccharides : Found in foods like wheat, onions, and garlic.
Disaccharides : Found in dairy products like milk and yogurt (lactose is the main culprit).
Monosaccharides : Found in fruits like apples, pears, and honey (fructose is the primary sugar here).
Polyols : Found in foods like cherries, mushrooms, and artificial sweeteners (sorbitol and mannitol are the common offenders).

For those with IBS, consuming foods high in FODMAPs can trigger uncomfortable symptoms. That’s where the Low FODMAP diet comes in.

How the Low FODMAP Diet Works

The Low FODMAP diet isn’t something you have to follow forever—it’s typically used in phases to identify which specific FODMAPs are triggering your symptoms. Here’s a quick rundown of how the diet works:

Elimination Phase : This is the first phase where you eliminate high FODMAP foods from your diet for about 4–6 weeks. During this time, you’ll focus on eating low FODMAP alternatives to see if your symptoms improve. It’s important to be strict during this phase to get a clear picture of how your body is responding.
Reintroduction Phase : After the elimination phase, you’ll start slowly reintroducing high FODMAP foods, one at a time, to identify which ones trigger your symptoms. This phase helps you pinpoint specific sensitivities so you can create a personalized diet plan.
Personalization Phase : In this phase, you’ll combine the knowledge from the reintroduction phase to develop a long-term eating plan. The goal is not to avoid all FODMAPs forever, but to identify which ones you can tolerate and in what quantities, allowing for a balanced and varied diet.

Why the Low FODMAP Diet is Effective for IBS

Studies have shown that a Low FODMAP diet can help up to 75% of people with IBS experience significant symptom relief. The diet works by reducing the intake of fermentable carbohydrates that are known to exacerbate IBS symptoms. By identifying and eliminating these triggers, individuals often report reduced bloating, less cramping, and more regular bowel movements.

Moreover, the Low FODMAP diet doesn’t just address the immediate symptoms of IBS. It also provides a structured approach to identifying underlying food sensitivities, allowing for a more sustainable and individualized long-term plan. This flexibility is key—because IBS is a complex condition, a one-size-fits-all approach often doesn’t work.

Tips for Success on the Low FODMAP Diet

If you’re considering trying the Low FODMAP diet, here are some practical tips to help you succeed:

Work with a Nutritionist : The Low FODMAP diet can be tricky to navigate, especially during the elimination and reintroduction phases. As a Nutritionist trained in Low FODMAP diet by Monash University, I can guide you through the process, ensuring you're still meeting your nutritional needs while avoiding triggers.
Focus on Whole, Unprocessed Foods : During the elimination phase, it’s a great idea to focus on whole, unprocessed foods like lean proteins, vegetables (except high-FODMAP ones), gluten-free grains, and low-lactose dairy options. These foods are naturally low in FODMAPs and help keep your meals nutritious.
Be Patient : While some people experience relief within the first few weeks of the diet, others may take a little longer to notice improvements. It’s important to be patient and consistent.
Track Your Symptoms : Keeping a food and symptom diary can help you identify patterns in your symptoms and track progress throughout the phases of the diet.
Watch Out for Hidden FODMAPs : Many packaged foods contain hidden sources of FODMAPs, including additives, sweeteners, and preservatives. Always check food labels carefully.

Key Takeaways

The Low FODMAP diet is a powerful tool for managing IBS, offering a structured approach to identify and eliminate specific triggers while maintaining a balanced diet. By working with a nutrition professional, being patient with the process, and focusing on whole foods, you can regain control over your digestive health and reduce the discomfort caused by IBS.

Remember, the Low FODMAP diet isn’t a permanent lifestyle change but rather a diagnostic tool to help you pinpoint your personal triggers. With the right approach, you can live a more comfortable, symptom-free life—without feeling restricted by your IBS.

The Science of Nutrigenomics and Nutrigenetics:

Sat, 01 Feb 2025 20:52:46 GMT

How Genes Influence Your Nutrition

As a nutritionist, I’m constantly amazed by the way our bodies interact with the foods we eat. While many of us know the basics—how certain nutrients can impact our health—there's much more to the story. Enter nutrigenomics and nutrigenetics : two cutting-edge fields that explore how our genes and diet work together to influence our overall health and well-being.

What Is Nutrigenomics?

Nutrigenomics is the study of how the foods we eat interact with our genes and affect gene expression. Simply put, it’s about understanding how nutrients—like vitamins, minerals, fats, and carbohydrates—can influence the activation or deactivation of specific genes. This field of research is still relatively young, but it’s already shedding light on how diet can directly impact everything from our metabolism to our immune system.

For example, certain foods may "turn on" protective genes that help reduce inflammation or protect against chronic diseases. Conversely, other foods might activate genes that contribute to disease development, such as those involved in insulin resistance, cardiovascular disease, or even certain types of cancer.

What Is Nutrigenetics?

While nutrigenomics focuses on how food impacts gene expression, nutrigenetics takes a slightly different angle: it looks at how our genetic makeup influences the way our bodies respond to specific nutrients. Essentially, it’s about understanding how genetic variations can affect how well we metabolize or utilize different nutrients.

For instance, some people have genetic variations that make them more efficient at processing certain vitamins or minerals, while others may have genetic predispositions that make them more sensitive to specific food compounds. This is why two people eating the same diet might have different health outcomes: their genetic differences are influencing how their bodies process and use those nutrients.

A classic example is lactose intolerance . Some people have a genetic variant that reduces the production of lactase, the enzyme responsible for breaking down lactose in dairy products. For those individuals, consuming dairy can lead to digestive issues like bloating, gas, and discomfort. On the other hand, people without this genetic variation can consume dairy with no issues.

How Can Nutrigenomics and Nutrigenetics Improve Your Health?

Understanding both nutrigenomics and nutrigenetics can open up a world of possibilities for personalized nutrition. Instead of taking a “one-size-fits-all” approach to diet, these fields are helping to develop personalized nutrition plans tailirod to your genetic profile, lifestyle, and health goals. Here’s how they can benefit you:

1. Personalized Diet Plans

One of the most exciting aspects of nutrigenomics and nutrigenetics is the potential for personalized nutrition . Imagine knowing exactly which foods are most likely to benefit your body based on your genetic makeup. This can help optimize your diet to support your health in the most effective way possible. For example, if your genes suggest you're more prone to inflammatory diseases, you might be advised to include more anti-inflammatory foods, like omega-3-rich fish or antioxidant-packed berries, in your diet.

2. Disease Prevention

With the information provided by nutrigenomics and nutrigenetics, it’s possible to prevent chronic diseases before they even begin. If your genetic profile shows a predisposition to conditions like heart disease, diabetes, or obesity, you could receive specific dietary recommendations that target those risks—such as reducing sodium intake for heart health or increasing fiber for better blood sugar control.

3. Optimized Nutrient Absorption

Nutrigenetics can also guide us in understanding which nutrients we may be under- or over-consuming based on our genetic variations. For example, some people might have a genetic variation that makes them less efficient at absorbing vitamin D, meaning they would benefit from additional vitamin D-rich foods or supplements. Others might have genetic variants that affect their ability to metabolize folate, and may require higher amounts of this essential nutrient to support health.

4. Improved Athletic Performance

In sports nutrition, nutrigenomics is beginning to play a big role in tailoring diets for improved athletic performance and recovery. Some genes influence how quickly your muscles recover after exercise or how your body metabolizes carbohydrates during physical activity. By understanding these genetic traits, athletes can optimize their nutrition to enhance performance, reduce the risk of injury, and speed up recovery.

5. Weight Management

Weight management isn’t just about calories in and calories out. Our genes can influence how our bodies store fat, how efficiently we burn calories, and how we respond to certain diets. Nutrigenetics can help create a more effective weight management strategy, taking into account whether you’re genetically predisposed to gain weight more easily or whether your body responds better to a low-carb versus a low-fat diet.

How Do I Get Started with Nutrigenomics and Nutrigenetics?

If you’re curious about incorporating nutrigenomics and nutrigenetics into your health journey, here’s what you can do:

Genetic Testing : Several companies now offer genetic testing kits that analyze your DNA to give you insights into how your genetics affect your nutrition. These tests can provide information about your nutrient metabolism, food sensitivities, and potential genetic risks for certain diseases. However, keep in mind that these tests are still evolving, and results should ideally be interpreted by a healthcare professional.
Work with a Professional : If you’re interested in personalized nutrition based on your genes, it’s a great idea to work with a nutritionist who is trained in nutrigenomics and nutrigenetics. I completed professional training in these emerging fields, and can guide you to evidence-based genetic testing, help you to interpret your results and translate them into practical, science-backed dietary recommendations.
Focus on a Balanced Diet : While genetic testing can offer valuable insights, it’s also important to focus on the basics of healthy eating: eating a variety of whole, nutrient-dense foods, staying hydrated, managing stress, and getting regular exercise. Nutrigenomics and nutrigenetics are powerful tools, but they work best when combined with a holistic approach to health.

Final Thoughts

Nutrigenomics and nutrigenetics are transforming the way we think about nutrition and health. By understanding how our genes interact with the foods we eat, we can make more informed decisions about our diets and health practices. While we’re still learning about the full extent of these sciences, one thing is clear: there’s no one-size-fits-all when it comes to nutrition. With personalized insights, we can optimize our health in ways that were once unimaginable.

Using Herbs to Support Grief: A Nutritional Perspective on Healing

Sat, 01 Feb 2025 20:50:18 GMT

Why Herbs for Grief?

Grief is an incredibly personal experience, and the journey through it can feel overwhelming and isolating. Whether you’re grieving the loss of a loved one, a relationship, or a significant life change, it’s natural to experience emotional, mental, and even physical challenges. In addition to seeking support through therapy or support groups, many people turn to herbal remedies as a complementary approach to help navigate the difficult emotions that accompany grief.

As an herbalist and grief educator, I believe that nourishing the body can also help nurture the mind and spirit, especially during times of emotional stress. Herbs have been used for centuries for their healing properties, and some can provide soothing support when you’re dealing with grief. While no herb can replace the grieving process or the need for emotional healing, they can offer comfort and balance to your body, mind, and spirit as you move through this challenging time.

Why Herbs for Grief?

Grief affects the body in profound ways. You might feel fatigued, have trouble sleeping, experience anxiety or depression, or notice changes in appetite or digestion. Herbs can help address these physical and emotional symptoms by providing gentle, natural support for the nervous system, improving mood, promoting relaxation, and helping restore energy.

Herbs work synergistically with the body, and many have adaptogenic or calming properties that can help regulate the body’s stress response, which is often heightened during periods of grief. While herbs are not a replacement for professional therapy, they can be a supportive addition to your self-care routine as you heal.

5 Herbs That Can Help Support Grief

1. Lavender (Lavandula angustifolia)

Lavender is one of the most well-known herbs for calming the nervous system, and it can be especially helpful when grief leads to feelings of restlessness or anxiety. Known for its relaxing and soothing properties, lavender can promote restful sleep, ease tension, and help reduce feelings of stress.

How to use it : You can use lavender in several forms—aromatherapy oils (diffused or applied topically in a massage), teas, or capsules. A cup of lavender tea before bed can promote relaxation and improve sleep quality during emotionally turbulent times.

2. Chamomile (Matricaria chamomilla)

Chamomile is another herb often used to ease anxiety and stress. Known for its mild sedative properties, chamomile helps calm the mind and reduce feelings of tension or worry that often accompany grief. It also supports digestion, which can be helpful if you’re experiencing digestive upset due to stress.

How to use it : Chamomile tea is a simple and calming way to incorporate this herb into your daily routine. A cup of chamomile tea in the evening can help promote relaxation and reduce restlessness, making it easier to rest and process your emotions.

3. Ashwagandha (Withania somnifera)

As an adaptogen , ashwagandha is known for its ability to help the body cope with stress. If you’re feeling overwhelmed by grief, ashwagandha can help reduce feelings of anxiety and restore balance to your body’s stress response. It also supports energy levels and can help with fatigue, which is often common during the grieving process.

How to use it : Ashwagandha can be taken in supplement form, often as a powder or capsule. It can also be added to smoothies or teas. If you find that grief is leading to exhaustion, ashwagandha can help restore your vitality and provide a sense of calm during emotional upheaval.

4. Lemon Balm (Melissa officinalis)

Lemon balm is part of the mint family and is well-regarded for its calming effects on both the body and the mind. It has mild sedative properties that can help with anxiety, nervousness, and the emotional overload that comes with grief. It also supports healthy digestion, making it useful if stress is causing stomach discomfort or loss of appetite.

How to use it : Lemon balm can be enjoyed as a herbal tea or taken in tincture form. The fresh lemony aroma is also uplifting, which can help improve your mood when you’re feeling down or withdrawn.

5. St. John’s Wort (Hypericum perforatum)

St. John’s Wort has long been used as a natural remedy for mild to moderate depression and emotional imbalance. If grief has led to feelings of sadness or low mood, this herb can help promote a more positive outlook. It works by influencing serotonin levels in the brain, the neurotransmitter responsible for regulating mood.

How to use it : St. John’s Wort is available in capsules, tinctures, and teas. Be mindful, though, that it may interact with certain medications, so it’s important to consult with a healthcare provider before using it, especially if you’re on antidepressants or other medications.

Other Herbal Supports

In addition to the herbs above, there are several other plants that may offer emotional support during grief:

Holy Basil (Tulsi) : Known for its ability to help the body adapt to stress, holy basil is another adaptogen that can bring a sense of calm and clarity.
Passionflower : A gentle herb that can help relieve anxiety and insomnia, often used when grief leads to restless nights.
Valerian Root : Ideal for calming the nervous system, valerian root is often used to improve sleep and reduce anxiety during emotionally intense times.

Grief is a deeply individual experience, and the healing process takes time. While herbs can offer valuable support, they are just one tool in a holistic approach to coping with loss. Along with herbal remedies, it’s important to seek out emotional support, whether that’s through therapy, talking to loved ones, or engaging in practices like journaling or meditation.

What a Registered Herbalist with the American Herbalists Guild Can Do for You: A Higher Standard of Care

Sat, 01 Feb 2025 20:47:06 GMT

What Is a Registered Herbalist with the American Herbalists Guild (AHG)?

When it comes to choosing an herbalist to support your health, the landscape can feel a bit overwhelming. While many practitioners offer herbal guidance, not all herbalists are created equal. If you’re looking for someone who combines deep knowledge, a commitment to ethical practices, and a superior understanding of the human body, working with a Registered Herbalist (RH) through the American Herbalists Guild (AHG) is a better choice.

As a Registered Herbalist, we are held to the highest professional and ethical standards, bringing evidence-based practices, a knowledge of herbal traditions and herbal energetics, plus years of formal training to our work.

What Is a Registered Herbalist with the American Herbalists Guild (AHG)?

The American Herbalists Guild (AHG) is the leading professional organization for herbalists in the United States. The Registered Herbalist (RH) credential is the AHG’s official recognition of a highly trained herbalist who has met specific education, clinical experience, and ethical requirements.

To become an RH, an herbalist must:

Complete Extensive Education : A Registered Herbalist has undergone formal education in herbal medicine, often including coursework in botany, pharmacology, anatomy, physiology, nutrition, and clinical herbalism. This is not just weekend seminars or brief workshops; it’s comprehensive, in-depth training that can span years.
Gain Clinical Experience : In addition to formal coursework, RHs must accumulate hundreds to thousands of hours in clinical training, where they learn to assess and treat clients in real-world settings. This hands-on experience with patients allows RHs to hone their diagnostic and treatment skills in a way that sets them apart.
Pass Rigorous Peer Review : To become a Registered Herbalist, an herbalist must submit case studies and undergo peer review to ensure their practice is safe, ethical, and effective. This adds a level of accountability that ensures you’re receiving the best care possible.
Maintain Continuing Education : The field of herbal medicine is constantly evolving. As an RH, I’m required to continue my education to stay current with the latest research, best practices, and emerging trends in herbal therapy. This commitment to learning ensures that I’m offering you the most up-to-date and scientifically-backed advice.

Whether you’re struggling with chronic health conditions, looking for support in managing stress, or simply wanting to boost your overall vitality, working with a Registered Herbalist provides you with a level of expertise and care that sets us apart from others in the field. If you’re ready to take a holistic approach to your health, an RH can be the trusted guide you need.

What is a CNS and How is it Different from an RD?

Sat, 01 Feb 2025 20:40:54 GMT

The difference between CNS and RD explained

What is a CNS and How is it Different from an RD?

If you’ve ever looked into nutrition support, you may have encountered the titles CNS and RD . While both are focused on improving health through diet and nutrition, there are key differences in training, certification, and scope of practice. As a Certified Nutrition Specialist (CNS) , I want to take a moment to clarify what being a CNS entails, how we differ from Registered Dietitians (RDs), and why both professions have a play to play in healthcare.

What Is a CNS?

A Certified Nutrition Specialist (CNS) is a professional who has completed advanced education and training in the field of nutrition and has obtained certification through the Board for Certification of Nutrition Specialists (BCNS) . To become a CNS, a candidate must meet rigorous academic and clinical requirements, pass a comprehensive exam, and maintain continuing education to stay current in the field. This certification is often sought by those who wish to take a more personalized, clinical approach to nutrition and health. We are personalized nutrition practitioners.

Educational Background : CNS candidates are required to hold a master’s degree or higher in nutrition or a related field (such as clinical nutrition, public health nutrition, or functional medicine). This provides a strong foundation in scientific and evidence-based principles.
Clinical Experience : CNSs are required to have substantial hands-on experience in the field of nutrition, with a focus on client care. This experience often includes working with individuals facing chronic health conditions, addressing both prevention and management through nutrition interventions.
Board Certification : The certification exam for a CNS covers a wide range of topics, including biochemistry, clinical nutrition, disease management, food science, and therapeutic nutrition. It’s a robust exam that reflects the depth of knowledge required to practice as a CNS.
Ongoing Education : To maintain the CNS credential, we must complete continuing education every five years to stay updated on the latest research and trends in nutrition science. This ensures that we’re practicing at the forefront of the field.

What Is an RD?

A Registered Dietitian (RD) , now more commonly referred to as a Registered Dietitian Nutritionist (RDN) , is also a nutrition expert, but the path to becoming an RD is somewhat different. Here’s a closer look:

Educational Background : RDs typically earn a bachelor’s degree in nutrition and dietetics. However, as of 2024, the requirement was changed to a master’s degree in nutrition for all new dietitian applicants. This includes coursework in food science, physiology, biochemistry, and medical nutrition therapy.
Supervised Practice : After completing their degree, RDs must undergo a supervised internship that provides clinical, community, and food service training. This internship is highly structured and can last up to 1,200 hours, covering a wide variety of nutrition settings.
Certification Exam : RDs must pass a national board exam administered by the Commission on Dietetic Registration (CDR) . This exam tests knowledge in areas such as medical nutrition therapy, food service management, and community nutrition.
Licensure : Many states require RDs to also hold a state license to practice, which is often tied to the certification exam and continuing education requirements.
Ongoing Education : Like CNS professionals, RDs are required to complete continuing education to maintain their certification.

Key Differences Between a CNS and an RD

While both CNSs and RDs are highly trained professionals who provide nutrition counseling, there are some distinct differences between the two:

1. Educational Focus

CNS : The CNS certification focuses on advanced nutrition science and clinical, holistic, and integrative approaches to health. As a CNS, I often work in settings that require a deeper understanding of functional medicine or personalized nutrition , especially when addressing chronic diseases like autoimmune disorders, metabolic syndrome, or digestive health issues.
RD : RDs tend to have a broader focus, with specific training in food service management , community nutrition , and clinical nutrition . While RDs also work with individuals on a one-on-one basis, they are often employed in hospitals, schools, or public health settings and may be more focused on standard dietary guidelines and public health initiatives.

2. Scope of Practice

CNS : As a CNS, my approach to nutrition is often personalized and therapeutic , tailored to the individual. This can involve working with clients on complex health conditions using a combination of dietary strategies, supplementation, and lifestyle modifications. The CNS training tends to emphasize a holistic understanding of how nutrition influences all aspects of health, particularly with chronic disease management or prevention.
RD : RDs are generally trained to provide clinical nutrition therapy , particularly for acute conditions, and often work in institutional settings like hospitals or clinics. While some RDs may specialize in areas like sports nutrition or pediatrics, their practice is typically more structured and aligned with traditional medical nutrition therapy (MNT) and dietary guidelines .

3. Clinical vs. Public Health Orientation

CNS : The CNS credential is more likely to attract individuals who are interested in individualized care . We work with patients in private practice , clinical settings, and sometimes in integrative health environments like functional medicine clinics. Many CNS professionals focus on using nutrition to manage complex health conditions and support long-term wellness .
RD : RDs, on the other hand, may be more likely to work in public health settings , providing nutrition education to large groups or managing food services in hospitals, schools, or businesses. They are often the professionals who ensure food safety and nutrition compliance in institutional settings.

4. Philosophical Approach to Nutrition

CNS : As a CNS, I tend to emphasize a functional, integrative, and systems-based approach to health. This means I look at the body as a whole, considering how lifestyle factors, genetics, and environment impact nutritional needs. We may use nutraceuticals (therapeutic use of nutrition and supplements) in combination with diet to address specific health issues.
RD : RDs are often more aligned with dietetic guidelines , focusing on general wellness and disease prevention. While RDs also provide therapeutic nutrition, their focus is generally on meeting dietary needs through food, often without the same degree of emphasis on supplements or alternative therapies.

Both a CNS and an RD play vital roles in the world of nutrition and health, but they come from different backgrounds and have different areas of expertise. As a Certified Nutrition Specialist (CNS), I bring a deep understanding of personalized, evidence-based nutrition and a focus on holistic health, particularly for individuals dealing with chronic conditions. If you’re looking for a tailored nutrition plan that integrates both diet and lifestyle, a CNS might be the right fit for you.

On the other hand, RDs are excellent for providing clinical nutrition therapy, general diet counseling, and ensuring that food services meet nutritional standards. Both professions have their place, and often, we work together as part of a collaborative healthcare team.

Ultimately, the most important thing is finding the professional who is best suited to support your unique health journey. If you're seeking a personalized, integrative approach to nutrition, I’d love to work with you to help you achieve your health goals.

Fad Diets: Why They Don’t Work

alison.birks@gmail.com (Alison Birks) — Sat, 01 Feb 2025 20:34:26 GMT

Fad diets- why they don't work

Fad Diets: Why They Don’t Work

As a Certified Nutrition Specialist (CNS), one of the most common questions I get from clients is about the latest trendy diet they’ve heard about. These quick-fix programs seem to promise drastic results in record time. But here's the truth: fad diets don’t work in the long term—and more often than not, they can be downright harmful to your health.

In this post, I’ll explain why fad diets fail to deliver sustainable results, the potential risks they pose, and how you can take a more effective, holistic approach to health and nutrition that actually works for you.

What Is a Fad Diet?

A fad diet is a dietary plan or pattern that promises dramatic weight loss or health benefits, often through extreme or restrictive practices. These diets tend to be short-lived, typically lacking scientific evidence or long-term success. While they might work for a short period (mainly due to calorie restriction or rapid water loss), they usually fail to provide lasting results and can lead to more harm than good in the long run.

Some common examples of fad diets:

The HCG Diet (using human chorionic gonadotropin hormones and along with a very low caloric intake)

The Master Cleanse (drinking a mixture of lemon juice, maple syrup, and cayenne pepper)

The Carnivore Diet (eating only meat)

Raw Food Diet (eating only uncooked foods)

1. They are unsustainable.

One of the biggest reasons why fad diets fail is that they’re not sustainable. They encourage short-term eating habits that aren’t realistic for long-term health. For example, a carnivore diet severely limits carbohydrates, which makes it hard to follow for any extended period of time—especially in a society where many meals and social situations revolve around carbs.

Most people can’t maintain restrictive diets like this long term, and when they return to a more balanced eating pattern, they usually regain the weight they lost (often with interest). This cycle of losing weight quickly and then regaining it, sometimes called the “yo-yo effect,” is not only frustrating but can also lead to metabolic damage over time.

Instead of drastic, short-term solutions, your nutrition plan should focus on sustainable changes that can be integrated into your lifestyle long-term.

2. They Often Lead to Nutrient Deficiencies

Fad diets are typically based on eliminating entire food groups, which can leave you deficient in essential nutrients. For example, very low-carb diets limit fruits, vegetables, and whole grains—foods that provide vital nutrients like fiber, vitamins, and minerals.

By cutting out whole food groups, you miss out on the diversity of nutrients your body needs to thrive. A deficiency in key nutrients can lead to issues like weakened immune function, poor bone health, digestive problems, and even cognitive impairments.

3. They Don’t Address Root Causes

Fad diets focus on quick fixes rather than addressing the underlying causes of poor health, like inflammation, hormonal imbalances, poor gut health, or nutrient deficiencies. For instance, a juice cleanse might result in rapid weight loss, but it doesn’t address why you’re struggling with weight gain in the first place—perhaps it's due to stress, blood sugar imbalances, or digestive dysfunction.

4. They Often Promote an Unhealthy Relationship with Food

Many fad diets emphasize restriction, deprivation, or guilt surrounding food, which can lead to a disordered relationship with eating. When food is viewed as something to fear or avoid, it creates anxiety and stress around eating, which is far from healthy. These diets encourage “good” vs. “bad” foods, leading to guilt when eating “off-limits” items.

The truth is, balance and moderation are key. There’s no need to label food as “good” or “bad.” All foods can fit into a healthy, balanced diet when approached with the right mindset. A sustainable approach to eating promotes enjoyment, nourishment, and flexibility without guilt.

I always encourage my clients to embrace a mindful eating practice that encourages them to listen to their bodies and cultivate a healthy, stress-free relationship with food.

5. They Can Harm Your Metabolism

Many fad diets severely restrict calories or macronutrients, causing your metabolism to slow down in response. This is your body’s natural survival mechanism to protect itself during periods of deprivation. Over time, consistently following restrictive diets can lower your metabolic rate, making it harder for you to maintain a healthy weight.

When you return to normal eating patterns after a restrictive diet, your slower metabolism makes it more likely that you’ll gain weight quickly. This can lead to frustration and the cycle of yo-yo dieting that leaves you feeling defeated.

A more balanced approach that supports your metabolism, such as focusing on whole, nutrient-dense foods and eating adequate amounts of healthy fats, protein, and fiber, helps your metabolism function optimally.

6. They’re Based on Trends, Not Science

Many fad diets are driven by marketing and trends, rather than solid scientific research. Social media influencers, celebrities, or “detox experts” might promote the latest diet, but just because something is popular doesn’t mean it’s effective or safe. As a CNS, I base my recommendations on evidence-based practices that are grounded in real science, not fads.

Fad diets may promise quick fixes, but they don’t provide the lasting results you’re looking for. They often lead to frustration, nutrient deficiencies, and an unhealthy relationship with food. As a Certified Nutrition Specialist, my goal is to help you create a personalized, science-backed nutrition plan that nourishes your body, supports your metabolism, and improves your overall well-being.

Detoxification

alison.birks@gmail.com (Alison Birks) — Wed, 18 Jan 2023 18:54:22 GMT

Do You Need to Detox from Microplastics?

Microplastic pollutants are micron-sized particles that are persistent in the environment. There has been a sustained increase in the production of plastics over the last fifty years and this will only continue to rise. 60-80% of garbage is plastic (1) and the incineration of plastic waste results in microplastic pollution in air, soil and water. Seafood is by far the most common food source, but microplastics have been found in sugar, drinking water, honey, beer, grain, poultry, eggs, wine, infant formula, fruits and vegetables. Microplastics are also ingested via food packaging, such as plastic water bottles and cups. One study found that drinking one hot drink out of a plastic cup every 4-5 days caused 38,000-89,000 microplastic particles to be ingested in a year (2).

Environmental pollutants such as persistent organic pollutants (POPs) and heavy metals have been linked with diseases such as: obesity, diabetes, heart disease and cancer (3). Most alarming is the role that microplastics might play as carriers of these pollutants and the impact these have on human health. The health impacts of microplastics are preliminary, but studies suggest that microplastics may have adverse effects on the immune system, increase the risk of cancer, promote neurotoxicity and accelerate aging through increased oxidative stress (4).

Do you need to detox?

While rigorous randomized controlled clinical trials (RCTs) on detox diets are generally lacking, at least one human study showed that a diet rich in organic plant-based foods (high in fiber, phytonutrients and antioxidants) can aid the removal of toxins such as heavy metals, promote weight loss and reduce body fat (5). While it is unknown whether or not microplastics can be removed from the body via a detox diet, detoxification is a cornerstone of traditional systems of healing, such as Ayurveda. Today, it finds its place in integrative medicine as an important preventive health and wellness strategy.

Whole body detoxification is not colon cleansing or starving yourself on lemon water! It is a process of supporting your body’s natural elimination systems by eating high quality organic foods and taking supplements designed to facilitate the body’s own safe removal of toxins. If you decide to do a detox, you should be eating food (no prolonged fasting!) and following a modified elimination diet, which includes protein, carbohydrates and fat. Nutritional supplements designed to aid your body in elimination are sometimes taken, but your body’s organs of detoxification (the liver, colon, kidneys and skin) do the actual detoxification. Vitamins, minerals and herbs assist your body in doing a more efficient job through the upregulation of detoxification enzyme systems, the binding of toxins (fiber) and increased elimination of wastes.

Each individual experiences detoxification differently, but you might experience greater energy, more clarity, better focus, beautiful skin, relief from allergies, less joint pain, improved digestive health, less irritability, weight loss and other positive effects. Following a detox program also increases motivation to change poor eating habits and can help with structure and discipline. Psychologically, detox programs promote a “reset” mindset which leads to better habits and the feeling of a new start. What better time than the New Year to recommit to your personal path of health and wellness?

While everyone can benefit from detoxification, a structured program is best suited to healthy adults who want to improve their health and well-being. Individuals with serious chronic illness or those who take certain prescription medications should check with a healthcare provider. Pregnant women, lactating women, young children (<14 years old), or frail individuals should not do a detox program. Detox programs can be especially harmful to those who suffer with eating disorders.

1. Kadac-Czapska K, Knez E, Gierszewska M, Olewnik-Kruszkowska E, Grembecka M. Microplastics Derived from Food Packaging Waste—Their Origin and Health Risks. Materials. 2023; 16(2):674. https://doi.org/10.3390/ma16020674

2. Guanyu Zhou, Qidong Wu, Peng Tang, Chen Chen, Xin Cheng, Xin-Feng Wei, Jun Ma, Baicang Liu, How many microplastics do we ingest when using disposable drink cups?, Journal of Hazardous Materials, Volume 441, 2023, 129982,ISSN 0304-3894, https://doi.org/10.1016/j.jhazmat.2022.129982 .

3. Guo W, Pan B, Sakkiah S, Yavas G, Ge W, Zou W, Tong W, Hong H. Persistent Organic Pollutants in Food: Contamination Sources, Health Effects and Detection Methods. International Journal of Environmental Research and Public Health. 2019; 16(22):4361. https://doi.org/10.3390/ijerph16224361

4. Arifur Rahman, Atanu Sarkar, Om Prakash Yadav, Gopal Achari, Jaroslav Slobodnik, Potential human health risks due to environmental exposure to nano- and microplastics and knowledge gaps: A scoping review, Science of The Total Environment, Volume 757, 2021. ISSN 0048-9697 ,https://www.sciencedirect.com/science/article/abs/pii/S0048969720374039

5. Jung, SJ., Kim, WL., Park, BH. et al. Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: a three-arm, randomized clinical trial. Nutr Metab (Lond) 17, 47 (2020)https://link.springer.com/article/10.1186/s12986-020-0046-9

A Year of Wild Foraged Teas

alison.birks@gmail.com (Alison Birks) — Thu, 02 Jun 2022 21:07:06 GMT

A Year of Wild Teas

Enjoy foraging and harvesting these New England plants every month of the year! Using trees and invasive plant species for teas is a sustainable, do-it-yourself way of caring for your health and connecting to the earth. For more information on Plant Identification and Herbal Medicine Mentoring, contact me: Alison.Birks@gmail.com

JANUARY:Eastern Hemlock Tree Needle Tea (Tsuga canadensis)

1 cup young, fresh Eastern Hemlock needles

4 cups boiling water

Honey

Lemon

Strip hemlock needles from the stems and rinse well. Pour boiling water over the needles and steeped covered for 10 minutes. Strain and sweeten with honey and lemon. Hemlock needles supply some vitamin C and immune supportive phenolic compounds during the winter months.

Serves 4

FEBRUARY: Black Birch Twig Tea (Betula lenta)

2 cups black or sweet birch twigs, snipped into ½ inch pieces

4 cups boiling water

Sugar or honey to taste

Snip black birch twigs into ½ inch pieces. Pour boiling water over the twigs and steep for 10 minutes. Strain and sweeten as desired. Birch bark tea is a traditional “blood purifier”, anti-inflammatory and immune supportive medicine. Black birch contains betulin, which has potent anti-cancer action.

Serves 4

MARCH: Dandelion Root Tea (Taraxacum officinale)

1ounce chopped fresh roots

1 cup water

Put chopped dandelion roots into a saucepan and cover with water. Bring to a boil, turn down the heat and place a cover on the pan. Simmer for 20 minutes. Strain and drink. Bitter dandelion root tea is a traditional gall bladder and liver remedy. It also stimulates gastric acid and can help with indigestion and GERD, when it is due to a lack of stomach acid or digestive enzyme function. Serves 2

APRIL: "Sassy" Sassafras Tea (Sassafras albidum)

1/3 cup sassafras roots

4 cups water

Sugar or honey to taste

Harvest sassafras root by pulling up a few young saplings and cut off their lateral roots. Scrub and chop the roots, place them in a large saucepan and cover with water. Bring to a boil, turn down the heat and place a cover on the pan. Simmer for 10 minutes or longer, until tea is a deep salmon-pink color. Strain. Sweeten as desired and serve hot or cold. Sassafras is a traditional “blood purifier” or alterative tea used to stimulate the natural detoxification processes in the body.

MAY: Elder Flower Tea (Sambucus nigra or S. canadensis)

1 cup fresh elder flowers

2 cups water

Juice of a lemon

Honey to taste

Harvest fresh elder flowers and remove any insects. Remove the stems and place florets in a teapot. Cover with just barely boiling water, cover and steep for at least 10 minutes. Strain out elder flowers, squeeze lemon into tea and sweeten to taste. Reheat if necessary. Elder flower is a potent remedy for fevers, congestion (especially in children) and is immune supportive.

JUNE: Rugosa Rose-Ade (Rosa rugosa)

1 cup wild rugosa rose petals, washed

2 cups water

1 lemon, juiced

½ cup sugar or ¼ cup honey

Harvest fresh rose petals and wash them if they are dirty. Clip off any white parts (these are bitter).Mix rose petals with water, lemon and sweetener in a blender. Blend until frothy and pink. Strain out bits of petals or leave them in, if desired. This tea is best iced.

Serves 4

JULY: Sweet Fern Tea (Comptonia peregrina)

1 cup sweet fern leaves

2 cups water

Honey

Pour boiling water over the leaves and steep, covered for 10 minutes. Strain and sweeten with honey. Aromatic and stimulating, this tea is helpful for lung issues, diarrhea and headaches.

AUGUST: Staghorn Sumac-Ade (Rhus typhina)

1 cup staghorn sumac berries

2 cups water

Sugar to taste

Put sumac berries and water into a blender and blend on high speed, until liquid turns pink. Strain out the berries through a cheesecloth to remove all bristles and hairs. Sweeten to taste and refrigerate before serving. Serve iced. Sour-tasting and astringent, this is a cooling drink during the hot summer months. The bristly fruits contain fruit acids which give it a lemonade-like flavor.

Serves 4

SEPTEMBER: Hot Mulled Sumac “Cider”

4 cups sumac-ade (see recipe above)

4-5 whole cloves

1-2 cinnamon sticks

½ tsp whole allspice berries

2 tbsp. brown sugar

1 lemon

Freshly grated nutmeg (optional)

Prepare staghorn sumac-ade (see recipe for August). Put sumac-ade into a saucepan and add spices, sugar, juice of one lemon and some of the lemon peel. Heat on low heat for 20 minutes. Do not boil! Serve with grated nutmeg on top (optional).

Serves 4

OCTOBER: Autumn Olive Berry Tea (Elaeagnus umbellata)

2 tbsp. fresh autumn olive berries

1 cup water

Brown sugar to taste

In a mortar and pestle, crush the autumn olive berries lightly, and place into a saucepan. Cover with water and bring to a boil. Cover the pan and reduce heat to a simmer. Simmer for 20 minutes, strain and sweeten to taste. Loaded with carotenoids, this fruit should be more widely consumed, as it is a local invasive species.

NOVEMBER: Burdock Broth (Arctium lappa)

¼ cup burdock roots, scrubbed and grated

1 pint water

Pinch ginger powder

2-3 cloves garlic, crushed

Dash tamari or coconut aminos

Dash cayenne pepper

Harvest, clean and grate burdock roots. Place roots into a saucepan, cover with water and bring to a boil. Cover and simmer for 30 minutes. Strain. Add ginger, garlic, tamari and cayenne pepper and drink hot. Detoxifying and strengthening, burdock root is a traditional remedy for skin ailments and many chronic illnesses.

Serves 4

DECEMBER: Wintergreen Tea (Gaultheria procumbens)

1/2 cup fresh wintergreen leaves

1 quart water

4 tsp honey

Crush the leaves well. Pour boiling water over the leaves and steep covered for at least 5 minutes. Sweeten with honey and serve. Wintergreen or teaberry contains salicylates- natural anti-inflammatory, analgesic compounds.

Serves 4

Allergy Relief

alison.birks@gmail.com (Alison Birks) — Tue, 19 Apr 2022 23:44:57 GMT

Natural Remedies For Allergy Sufferers

Allergy sufferers can experience relief this season with the help of natural products. Some options are: nasal washing, natural nasal sprays, aromatherapy inhalations, herbal and nutritional products as well as homeopathy. Nasal washing or “neti” with salt water is an effective, ancient technique for decreasing allergens in the nasal passages, clearing the sinuses of mucus, and promoting tissue healing. Various styles of “neti pots” for nasal washing are available, as well as salts with or without added decongestant essential oils. Both homeopathic and herbal nasal sprays designed for allergic rhinitis can help provide symptom relief for sneezing, itching and runny noses. Natural nasal sprays can also help to fight infections. A nasal spray made from the natural sweetener xylitol can help to keep harmful bacteria from taking hold inside of swollen nasal passages. Oregano oil and GSE (grapefruit seed extract) sprays can keep the sinuses free of disease-causing bacteria. Inhaling a blend of decongestant and antimicrobial essential oils daily, such as one made with eucalyptus and myrtle oils, can help heal chronic sinusitis and keep nasal passages open so breathing is easier.

Herbs that stop the symptoms of allergies include stinging nettle, butterbur and turmeric root. For long term immune system support, the herbs astragalus and reishi mushroom can be taken daily. “Jade Screen” is a traditional Chinese formula with astragalus root that helps to re-train the immune system, so that allergies are less pronounced, and colds are kept at bay. This formula should be used the season before allergies strike for best results. Likewise, the Ayurvedic formula Trikatu can be used to keep sinus passages clear. This is a great formula for those who suffer from postnasal drip. One of my favorite products is Nettles & Quercetin, by Designs for Health Quercetin + Nettles 90 capsules - EHealthPro

Many nutrients also fight allergies. Quercetin, a bioflavonoid found in apples and onions acts as an antihistamine in the body. Bromelain, an enzyme from pineapple stem shrinks swollen nasal membranes and can relieve sinus pressure/ headache. N-acetyl- cysteine (NAC) is an amino-acid derivative which thins mucus and aids the immune system through its strong antioxidant effects. All three can be taken together to help lessen sinus pressure and allergic symptoms. Supplementing the diet with fish oil daily can also lessen the allergic response, as can the regular use of vitamin C.

Finally, if you suffer from allergies, it would be worth your while to investigate food sensitivities and to do an elimination diet or a detox program. Contact me if interested: Alison.Birks@gmail.com

Adaptogens for Stress

alison.birks@gmail.com (Alison Birks) — Tue, 08 Mar 2022 14:17:24 GMT

Resilience- Enhancing Herbs

Herbal remedies excel at supporting the body’s ability to to manage stress and can enhance resilience during uncertain time. Herbs can be used to calm the nervous system, promote sleep, and foster a more positive outlook on life. Herbal adaptogens are a class of herbs that enable the body to adapt to many of life’s physical, emotional and mental stressors. These are generally non-toxic herbs which act as tonics or regulators of the body’s neuro-endocrine function. Adaptogens are non-specific, are usually taken for long periods of time, and can enhance mental and physical performance. Many adaptogen herbs are also supported by scientific research.

Good herbalists treat people, not disease. As a practicing herbalist of 25+ years, I often recommend one or two adaptogen herbs for each of my clients. Which herbs I choose is determined by several factors, including the client’s energetic constitution. Some adaptogen herbs are more strongly stimulating and are far more appropriate for individuals who are depleted or lacking energy and vitality, such American and Chinese ginsengs. These nourishing adaptogens are best for those who are recovering from illness or who suffered physical or emotional trauma. Ginsengs are usually also far more appropriate for older individuals.

Some adaptogen herbs are cooling and can benefit those who have a fiery constitution, such as Eleuthero and Rhodiola. Eleuthero is an adaptogen that is especially suitable for younger people. Rhodiola rosea is an herbal adaptogen that helps those who need to enhance memory, focus and mental clarity. Rhodiola has scientific studies which support its effectiveness for ameliorating some of the symptoms of Attention Deficit Disorder (ADD) and can be useful in these individuals. Rhodiola is considered a dry, astringent herb. For this reason, it would not be useful in individuals who display symptoms of dryness, from an energetic perspective. An herb such as Ashwagandha is especially helpful for women as they go through menopausal changes, is relaxing as well as stress-relieving. Ashwagandha is also mildly stimulating to the thyroid.

Tulsi or Holy Basil is an adaptogen herb that can be used to make a delicious tasting tea. Tulsi is uplifting, relaxing, anti-inflammatory, and settling to the stomach. It is suitable for most individuals. Another favorite adaptogen of mine is Reishi, also known as “Spirit Mushroom.” Reishi not only helps the body to withstand the stresses of life, but it is calming to the nervous system, is anti-inflammatory and can aid those who suffer from allergies and asthma as well. Reishi is a whole body tonic, but is especially effective at building a strong immune system.

Clearly, there are numerous adaptogen herbs to choose from when it comes to stress relief. Which one is right for you depends on many factors: age, health concerns, energetic constitution, use of medications, etc. It is best to contact an experienced herbalist, a pharmacist or a healthcare practitioner that has been trained in the use of herbs, to help guide you to the adaptogen herb(s) that are most suitable for your body.

Raw Apple Cider Vinegar

alison.birks@gmail.com (Alison Birks) — Wed, 23 Feb 2022 15:58:20 GMT

Raw apple cider vinegar (ACV), a natural product produced by fermenting pure apple juice, is a traditional folk remedy “for what-ails-you.” First popularized in the early ‘sixties by Dr. Jarvis, raw ACV contains beneficial yeasts and acetic acid bacteria, known as the mother of vinegar. This living substance at the bottom of each bottle may aid digestion and promote health in ways we have yet to understand. Pasteurized and filtered ACV does not contain the mother. While the main component of ACV is acetic acid, it also contains various mineral salts, polyphenolics, organic acids, vitamins, and amino acids from the apple. Claims that ACV can help arthritis and gout, ease heartburn, promote weight loss, lower blood pressure, lower cholesterol, manage diabetes and alkalize the body abound. Although mostly these health claims are anecdotal, a few studies do lend scientific support.

ACV ingestion reduced the glucose response to a carbohydrate load in healthy adults and in individuals with diabetes. There is also evidence that vinegar ingestion increases short-term satiety. In both Type I and Type II diabetics, ACV reduced post-prandial hyperglycemia, especially when consumed with a high glycemic, starchy carbohydrate meal (1). In Type I diabetics with gastroparesis (slowed digestion), 30 ml of ACV reduced gastric emptying, which in turn increased the amount of gastric juice and saliva in the stomach (2). In diabetic rats who consumed 6% of their total calories as ACV, LDL-cholesterol, triglycerides and HbA1C were all lowered, while also raising HDL-cholesterol (3).

Delayed gastric emptying may explain why ACV helps promote digestion. Here, ACV may be helpful for those who suffer from low stomach acid or hypochlorhydria. In contrast to hyperchlorhydria or excessive stomach acid production, this condition causes a malfunctioning LES valve in the stomach, resulting in heartburn-like symptoms. It is quite common in elderly individuals. I have personally witnessed that a combination of ACV mixed with honey, taken in a glass of water before meals as a digestive tonic has helped individuals with indigestion. The acetic acid and other organic acids in ACV metabolized by the body into bicarbonate--a-critical buffer in the bloodstream, which may explain its folk use as an alkalizing agent for the body.

(1) European Journal of Clinical Nutrition 64, 727-732 (July 2010) | Vinegar reduces postprandial hyperglycemia in patients with type II diabetes when added to a high, but not to a low, glycemic index meal S Liatis, S Grammatikou, KA Poulia, D Perrea.

(2) BMC, 2007. Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot studyJ Leibowitz, G Darwiche, O Björgell, LO.

(3) Pak J Biol Sci. 2008 Dec 1;11(23):2634-8. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Shishehbor F, Mansoori A, Sarkaki AR, Jalali MT, Latifi SM.

Natural Therapies for Seasonal Affective Disorder

alison.birks@gmail.com (Alison Birks) — Wed, 26 Jan 2022 03:38:02 GMT

Feeling SAD?

Feeling SAD? Natural Therapies for Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is considered a subtype of bipolar disorder or major depressive disorder characterized by an atypical form of depression: weight gain, carbohydrate cravings, fatigue, excessive sleepiness, feelings of sadness and loss of libido. The shorter days of fall and winter can precipitate SAD. If these symptoms persist in the winter but abate as the days grow longer and disappear in the summer, a diagnosis of SAD can be made.

SAD may coexist along with other mood disorders and having another mood disorder increases your chances of having SAD by up to 40%. The likelihood of having SAD is also higher in those with a family history of mood disorder and alcohol abuse. Women are three times more likely than men to have SAD. Living in the Northeast increases your chance of having SAD, as one study found that 10% of those in the New England had SAD compared to only 1.4% of those in Florida in the winter.

SAD is a genetically based disorder. In 1998 researchers discovered that variations in the genes that encode for melanopsin, a non-visual photopigment in the eye, uniquely predisposes one to SAD through melanopsin’s effects on the brain’s master clock. Melanopsin retinal ganglion cells in the eye are uniquely sensitive to blue wavelengths of light. These cells send signals to the brain’s master clock—the suprachiasmatic nucleus (SCN). Neural pathways from these receptors send signals to regulate light’s effect on activity level, sleep and hormone regulation by suppressing melatonin secretion and activating certain types of serotonin receptors.

Bright light therapy is considered the treatment of choice for this disorder. Bright light therapy during the longer months using a 10,000 lux cool blue- white fluorescent light (LED), such as the LiteBook, for 30 minutes in the morning was found to elevate heart rate, increase body temperature and alertness, decrease sleepiness and normalize thyroid stimulating hormone (TSH) levels in SAD patients.

In addition to bright light therapy, following a healthy lifestyle can help those with SAD. Components of a healthy lifestyle include eating an organic, whole foods diet with an emphasis on vegetables, whole grains, beans, nuts, seeds, lean meat, poultry, fish and fruit. The identification and elimination of food sensitivities is also helpful. Some basic dietary supplements should include: a daily multivitamin, 400-600 mg magnesium, B complex and a source of omega-3 fatty acids such as fish, flax, hemp or chia seed. Caffeine, alcohol and sugar should all be avoided. Daily exercise in fresh air during the sunny hours of the day, taking a winter vacation in a warm climate, stress management (yoga, massage, meditation) and the use of a negative ion air purifier can all help.

The use of melatonin as a sleep aid by those with SAD should be avoided or the dosage decreased during the winter months. Vitamin D blood levels decrease during the winter months and may contribute to depressed mood in those with SAD. A serum 25- OH vitamin D test should be performed and supplementation of vitamin D should be based on blood levels. Aim for a blood level between 50-85 ng/mol. For most, supplementing with 1000-4000 IU vitamin D3 will be sufficient. L-tryptophan, an amino acid found in turkey, pumpkin seeds, tofu, meat and other protein- rich foods was found to be as effective as light therapy for treating SAD, as it is a precursor to serotonin in the brain. L-tryptophan supplementation was also found to improve response to bright light therapy. 5-HTP (5-hydroxytryptophan), a more direct precursor to serotonin, may be an even more effective supplement for those with SAD. Dosages of 5-HTP used to treat SAD range from 50-100 mg, up to three times per day, along with vitamins B6, B3 and inositol.

Herbs to treat SAD include antidepressant nervines and adaptogens. St. Johnswort (Hypericum perforatum) 300 mg of an extract standardized to .3% hypericin taken three times daily was shown to be effective. Lemon balm (Melissa officinalis) “the gladdening herb” is a traditional remedy for anxiety and depression. Both essential oil of lemon balm and the herb have demonstrated mood elevating effects. Rhodiola rosea, an adaptogen herb is a specific for mental and physical exhaustion, stress, poor concentration and fatigue. This herb lowers cortisol, improves anxiety and relieves depression. Raw chocolate (cacao) is another favorite herb with mood elevating effects. Use the raw cacao nibs or powder in smoothies as a healthy addition to the diet in place of commercial chocolate.

Rooibos Winter Spice Tea Blend

Mon, 20 Dec 2021 19:42:43 GMT

I have made this tea blend for several years. It was one of my top selling blends sold at New Morning Market in Woodbury CT. My students also learn to make this blend in my Tea Blending Workshops across the state. It is lovely to look at so I suggest packaging this blend in a clear jar with a gold ribbon accent for giving as a gift.

This blend is loaded with anti-oxidants from Roobios (African Bush Tea). The addition of colorful tart elderberries helps to ward off colds & flus. It contains the warming spices cinnamon, ginger and orange peel to settle digestion and increase circulation in the cold months of winter. Finally, I have added calendula flowers for its lovely yellow color. It is an herb of the sun and we can all use a little sunshine during the Winter months, right? Also, did you know that calendula is one of the richest sources of the important eye nutrient lutein? Yes that’s right! Most commercial supplements of lutein are derived from these beautiful flowers. Lutein prevents Macular Degeneration, so it is an important herb for the eyes.

Here is my recipe:

2 parts Rooibos herb (cut and sifted)

1 part Elderberries (whole)

1 part Orange Peel (cut)

1 part Candied Ginger Peel (minced into 1/4 inch cubes)

1 part Cinnamon chips

1/2 part Calendula (Pot Marigold) flower petals

STEP ONE
Decide on how much of this tea you wish to make before choosing a measure that will represent one part. To blend approximately one pound of this tea, use a 1-cup measure to equal one part. To make less, use a smaller size measure.

STEP TWO
Mince the candied ginger very finely with a chef’s knife on a piece of parchment paper. Add a little extra sugar and roll the ginger bits into the sugar, to help prevent sticking.

STEP THREE
Mix all of the herbs together in a large glass, pottery or enameled bowl. Use your hands to make sure the individual components of the blend are thoroughly blended. Package in jars, clear cellophane bags with gold ribbon or in a festive tea tin.

To use: Steep 1 heaping teaspoon of mixture in 8 oz very hot (almost boiling) water for 7 minutes or longer. Strain and enjoy with honey or on its own, The longer you steep this tea the better!

Have Fun with Tea Blending and Enjoy the Holidays!

The power of fiber

Mon, 20 Dec 2021 19:42:42 GMT

Fiber is once again making an appearance on the nutrition front as the key to weight loss. Most nutrition experts would agree that fiber is one of the most important nutrients in the diet for several reasons.

Fiber-rich foods such as fruits, vegetables, whole grains and legumes tend to be low in calories as well as high in nutrients, making them ideal choices for weight control. Both insoluble and soluble fiber is important for maintaining regularity and normal gastrointestinal health. Soluble fiber, such as that found in apples and oat bran can help to lower cholesterol. Fiber promotes satiety or a feeling of satisfaction after eating by inhibiting the gut hormone grehlin, also known as the “hormone of hunger”.

By eating fiber-rich foods or taking a fiber supplement grehlin is suppressed, causing a person to want to eat less. Fiber is one of the keys to appetite control.

It is easy to incorporate the benefits of fiber into your diet. Choose whole, natural foods instead of processed foods. Whole cooked grains such as brown rice, buckwheat, wheat berries, quinoa, millet and oatmeal are high in fiber and very satisfying. Sprouted multigrain breads are another good choice. Beans and legumes are high in fiber as well as iron, folate and protein. Legumes are exceptional high fiber foods because they have complex carbohydrates that slowly release glucose into the bloodstream, making them ideal for diabetics and for those who are trying to lose weight. Sweet potatoes, apples, spinach and other dark green leafy vegetable such as kale or collard greens also pack a fiber-rich nutritional punch.

In addition to a whole foods diet, some individuals benefit from a fiber supplement. It is best to increase both the water soluble and insoluble forms of fiber in the diet as each type has unique health benefits. Pectins, gums and mucilages are soluble fibers which provide the following health benefits:

Cholesterol lowering
Blood sugar regulation
Improve colon health by encouraging the production of short chain fatty acids and colonic microflora.

Insoluble fibers such as wheat bran, flaxseed lignins and vegetable celluloses do not affect blood sugar or cholesterol but do strongly promote bowel regularity. A newer addition to the fiber supplement line is digestion resistant starch or “clear” fiber. A number of companies now produce this gluten-free starch which dissolves completely in liquids and can be easily hidden in foods, making it ideal for children. Digestion resistant starch has many of the same properties as insoluble fiber.

If you choose to take a supplemental form of fiber, it is important to increase your water intake. Fiber soaks up water like a sponge and causes the stools to become bulkier and soft. Conversely, if water is in short supply, added fiber can make the stools harder instead of easier to pass. Drink a few extra glasses of water each day when using a fiber supplement. If you are unaccustomed to a high fiber diet, increase your intake gradually over a period of a few days to a week to minimize side effects such as gas or bloating.

Fighting Off Cold Weather

Mon, 20 Dec 2021 19:35:34 GMT

Frigid outdoor temperatures, indoor heating, crackling fires in the hearth -these hallmarks of winter can take a toll on skin and lead to dry, cracked hands, flaky, itchy bodies and rough red faces. Enough! You too, can beat winter dryness with a few changes to your daily routine and nutrition.

How to keep your skin smooth and soft this time of year:

Eat more fats. Healthy choices include: Grass-fed butter or ghee, nuts, nut butters, olives, olive oil, avocado, fatty fish, fish oils, hemp, flaxseed and coconut oil.
Use plant-based oils on your skin. Some go-to products include: Shea butter, cocoa butter, mango butter and almond, jojoba and avocado oils. Plain olive oil can be used on the skin. Apply oil or solid fat while your skin is still damp after a bath or shower.
Limit the length of your shower and use warm water to wash. If you can, it’s best not to shower every day during the winter months. If that’s too difficult then at least don’t wash your hair every day. During the cold weather, wash on alternating days. On your “no shampoo” days, use conditioner only. This is especially helpful if you have very dry, damaged or chemically processed hair.
Moisturize your lips and the insides of your nostrils with a shea butter lip balm. If your nostrils are moist, there’s less of a chance that cold and flu viruses can enter the nasal cavity and proliferate.
Wear a scarf! Cashmere or other natural fiber scarves wrapped around your neck will keep you warm and prevent chills.
Your feet are just as important as your neck. Keep your feet warm! Wear warm socks during winter—cashmere or wool. Wear socks to bed at night and use slippers around the house.
Foot soaks made with heating herbs like ginger help you induce a sweat if you’re feeling run down. This remedy works great at the very start of an illness when you’re feeling chilled.

Ginger foot soak recipe: Chop 1 large fresh ginger rhizome into small pieces. Place the ginger into a saucepan of water, bring to a boil, then lower the heat and simmer covered for 30 minutes. Strain out the liquid and pour into a footbath. Add more water until the temperature is hot but not scalding. Bundle yourself up in a robe, blankets and layers of warmth, submerge your feet in the bath and sip on some hot herbal tea (try elderberry or ginger tea) Relax, warm up and begin to perspire.

Now go to bed and sleep it off!

Summer Skin: How to Prepare Your Skin For Summer Naturally

Tue, 27 Aug 2013 14:25:04 GMT

Is your skin ready for summer?

Sun damage such as freckles and wrinkles can result from prolonged sun exposure. Swimming in both chlorinated pools and salt water dehydrates skin. Heavy sweating on hot days leads to acne break outs, rashes and clogged pores. Luckily, there are natural solutions to these common summer skin concerns:

Sun Damage

To put your best face forward this summer, pamper yourself from the inside-out. Scientific studies have shown that a diet rich in antioxidants such as: lycopene from tomatoes and watermelon, green tea, and astaxanthin from seafood such as salmon, shrimp and krill oil, help to protect the skin from damaging UVA and UVB light rays.

These antioxidants form part of a protective barrier in the skin and should be consumed regularly — especially during the summer months. When choosing a sun block, look for one that is rich in natural antioxidants, such as green tea, sea buckthorn oil or vitamin E. Avoid chemical sun blocks. Instead, look for mineral-based sunscreens, such as zinc oxides.

If you should get a sunburn, don’t forget the aloe vera gel for its soothing, healing properties. Apply aloe gel immediately after prolonged sun exposure.

Dehydration

Prevent the aging effects of dehydration by regularly drinking at least half of your body weight in ounces of water each day. For those who dislike plain water, add some lemon, lime, cucumber slices or a few sprigs of mint, lemon verbena or other fresh herbs to your water.

During very hot weather, regularly spritz your face with a natural facial toner such as rose water, witch hazel or green tea in order to keep the skin moist and cool. Chill the toner in the refrigerator for extra cooling power!

Aloe vera gel can be used after sun exposure or applied daily in the form of a natural aloe-based moisturizing cream to keep skin plump and moist.

Break-out Prevention

Avoid heavy, greasy sun blocks and tanning oils which can clog pores. Choose lightweight or oil-free formulas designed for delicate facial skin.

So that skin looks radiant, exfoliate twice weekly with a natural facial scrub, or use an organic fresh strawberry as a facial. Simply cut a strawberry in half and use the smooth side to rub the face in a circular motion, avoiding the eye area. Let dry then rinse. Natural alpha hydroxy and other acids in strawberries promote exfoliation, while vitamin C provides additional antioxidant protection against the sun and can help repair sun damage.

For break-outs, look no further than tea tree oil. This medicine chest in a bottle can heal up blemishes fast, while keeping skin clear of acne causing bacteria. To use: apply tea tree oil with a cotton swab directly to blemishes or choose natural skin care products formulated with tea tree oil as part of your daily regimen.

Herbal And Nutritional Therapies for Psoriasis

Mon, 19 Aug 2013 14:28:16 GMT

Psoriasis is a chronic, inflammatory, autoimmune skin disorder characterized by scaling, itchy and or painful plaques that may or may not involve joints, nails and other connective tissue. Currently, the cause of psoriasis is unknown, but several theories have been posited to explain its underlying etiology. Some factors that contribute to the development of psoriasis include: genetic predisposition, immunological dysfunction, dysbiotic gut microflora, environmental toxicity, obesity and nutritional factors. Gluten sensitivity, poor vitamin D status, lack of essential fatty acids, excessive alcohol and smoking are all contributing factors. More than half of a group of patients with psoriasis tested positive for human herpes virus 8 (HHV-8), suggesting infection might play a role in the etiology of the disease. Infections with fungal organisms, such as pityosporum, (the same organism responsible for seborrheic dermatitis, dandruff and perioral dermatitis) or candidiasis may be another contributing factor.

B6, B12 and Folic acid. Patients with psoriasis may have a tendency to hyperhomocysteinemia, which may predispose to higher cardiovascular risk. Serum blood test for hyperhomocysteinemia.
Antioxidants Coenzyme Q10 (ubiquinone acetate, 50 mg/d), vitamin E (natural alpha-tocopherol, 50 mg/d), and selenium (aspartate salt, 48 mug/d) for 30-35 days, were found to be beneficial.
Eliminate Candida Psoriatic patients had increased colonization of yeast in the gut by 93% compared to 25% of the controls. Candida colonization of the gut and altered immune reactivity may be one of the predisposing factors to psoriasis.
Saccharomyces boulardii , colostrum (There is a protective role of IgA with respect to psoriasis. IgA may be important in stimulating the “off switches” of psoriasis. Saccharomyces boulardii and Colostrum both increase IgA)
Turmeric (Anti-inflammatory – Use high dose Curcumin—Curamed by EuroPharma is excellent)
Coleus forskholi (activates cAMP adenylate cyclase system—responsible for cell turnover rates)
Milk thistle (esp. if elevated liver enzymes and alcoholism as an underlying cause)

TOPICAL HERBALS
Oregon grape root
Oregon grape root (Mahonia aquifolium) was the subject of three clinical trials. 10% topical cream (Relieva) was found to be safe and effective for mild to moderate psoriasis. A commercial product, Psoriaflora cream made by B&T has a similar use.

Indigo
Indigo or Qing Dai Fen is an herb used in TCM – cold, salty and enters the lung, stomach and liver meridians. An ointment made with Indigo naturalis showed clearance or near clearance of plaque-type psoriasis in 74% of patients in a recent clinical trial. A similar herb used in Western herbalism is Baptisia tinctoria, also called Wild Indigo, since both plants yield a blue dye. The bitter-tasting root clears heat, reduces infections and is used for wounds, eczema and skin ulcers. It is emetic and purgative in large amounts. A favorite of the Eclectics, it is used for sore throats with dark purplish mucous membranes. According to King’s Dispensatory, baptisia is used for “putrid ulcerations of the mucous membranes , nasal polyps and offensive breath”. Historically used for diphtheria, still used today for tonsillitis, swollen lymph glands and sore throats. Clearly this herb is an alterative and ant-infective agent. While no studies exist, baptisia may be a good option for topical use.

Aloe vera
Aloe was found to be more effective than a steroid cream Patients treated with aloe vera had a significantly greater reduction in the Psoriasis Area and Severity Index (PASI) after eight weeks of treatment, 70% aloe vera cream or 0.1% triamcinolone acetonide. The primary outcome was the change in PASI score from baseline to eight weeks. At the end of the study, the PASI score decreased by an average of 7.7 points in the aloe vera group and 6.6 in the patients treated with the topical steroid. The difference was statistically significant (P=0.0237), although the 95% confidence intervals crossed 1.0 (2.13 to -0.16). The change in disease-related quality of life scores did not differ significantly between groups. No patient in either group had complete clearance of psoriasis lesions. Six patients (16.2%) in the aloe vera group had PASI 75 responses compared with four (10.5%) in the steroid group. More patients treated with the topical steroid had PASI 50 responses (66% versus 54%).

Capsaicin
Patients applied capsaicin 0.025% cream (n = 98) or vehicle (n = 99) four times a day for 6 weeks in this double-blind study. Capsaicin-treated patients demonstrated significantly greater improvement in global evaluation (p = 0.024 after 4 weeks and p = 0.030 after 6 weeks) and in pruritus (itching) relief (p = 0.002 and p = 0.060, respectively), as well as a significantly greater reduction in combined psoriasis severity scores (p = 0.030 and p = 0.036, respectively). Capsaicin modulates substance P.

Hidden Food Additives & Allergens In Sushi Roll

Wed, 24 Jul 2013 14:30:04 GMT

I can think of nothing healthier for lunch than a California Roll made with brown rice, avocado, cucumber and crab meat. But only if you roll that sushi yourself!

And if you do happen to pick up some sushi rolls at your local supermarket, you might want to think again– especially if you are concerned about avoiding food additives or if you have any food allergies. Recently, I found 20+ chemical additives declared on the label , including: four artificial food colors, two artificial sweeteners, eight different preservatives, several potential brain excitotoxins and three hidden food allergens (corn, wheat and egg). Here is the breakdown:

Sushi Roll: The crabmeat wasn’t crab—it was imitation crab (surimi) made with Pollack, egg white, wheat starch, waxy corn starch, sorbitol, rice wine, glucose, corn syrup, crab extract, disodium guanylate, disodium inosinate, sodium triple phosphate, tetrasodium pyrophosphate, annatto, carmine and paprika. The roll also contained avocado, cucumber and roe (fish eggs) . Fish sauce made with dried bonito (fish), yeast, and kelp was added as a flavoring.

Here is a case where those allergic to egg, wheat or corn might be fooled into thinking that this was a safe food. Those with Celiac Disease might also be ingesting an unsafe food due potentially hidden gluten in the imitation crab meat. This sushi also has four different artificial preservatives—yikes!

Soy Sauce: Hydrolyzed soy protein, dextrin, dl-alanine, sodium citrate, calcium lactate, disodium phosphate, potassium bitartrate, l-lysine monohydrochloride, glycine, succinic acid, monosodium l-aspartate, dl-methionine, fd&c yellow #6.

This is basically a concoction of chemicals, many of which are excitotoxins to the brain. Like its cousin MSG, monosodium l-aspartate can increase appetite, cause food cravings and contribute to weight gain. Artificial colors like the fd&c yellow #6 can cause asthma-like symptoms and can worsen symptoms of hyperactivity, especially in children.

Ginger: Trehalose, ginger, saccharin, potassium sorbate, red #40.

Pickled ginger is traditionally made with sugar, salt, vinegar and a natural pink coloring obtained from Japanese shiso leaf. Saccharin and red #40 are both known carcinogens. Red #40 can cause allergic symptoms in some individuals.

Wasabi: Horseradish, mustard, citric acid, vitamin C, yellow #5, blue#1,

Two more synthetic food colorings added to a combination of horseradish and mustard, to make it look like real wasabi. Real wasabi is not horseradish but a related plant, often called “Japanese horseradish”.

Seaweed: Seaweed, vinegar, sugar and salt

My sushi discovery just re-enforces the pervasiveness of potentially harmful food additives in our food supply, and how important it is to carefully read food labels. If you are concerned about your health, never assume you know what is in a product. Take the extra time to find out what you are eating, even if it seems obvious. You may be surprised when you find out that there’s something “fishy” about that sushi….

Holiday Survival Tips

Tue, 09 Jul 2013 14:32:34 GMT

Is it really possible to survive the holidays without gaining an extra five pounds? Find out how!

Each year the average American gains five or more pounds from overeating during the holiday season. Cookie swaps, holiday parties and other social engagements center on food and fill us with more than just visions of sugarplums dancing in our heads. Holiday feasting so often ends in feelings of guilt and remorse, especially for those who are trying to lose weight. Below are some tried- and- true suggestions for sticking to your nutrition plan and for battling the holiday bulge:

Do not eat bread with your meals! If you are eating out at a restaurant, tell the waiter to remove the bread basket from the table.
Choose to have 2 appetizers or an appetizer, side vegetable dish and salad instead of a large entrée.
Always start your meal with a cup of vegetable soup or a green salad. Use olive oil and lemon or balsamic vinegar on your salad.
Red wine is your best choice of alcoholic beverage. Try to have it in the middle of the meal – – -Related Stories and don’t drink on an empty stomach.
Avoid starchy white carbohydrates (white rice, pasta, mashed potatoes). Skip these and order a double portion of non-starchy vegetables. Mashed cauliflower, jicama “rice”, roasted brussel sprouts, asparagus spears, etc.
Share dessert or eat only 3 bites of your favorite dessert. Try to choose fruit-based desserts or a small piece of chocolate whenever possible.
Bring your favorite healthy dishes to potlucks.
Eat a small protein-rich snack before going to a party (10 raw nuts, a protein smoothie, a hard boiled egg, etc.)
Choose healthy holiday offerings (shrimp, chicken skewers, vegetable crudités, fruit) before indulging.
Keep a food journal during the holidays so that you stick with your nutrition program.
Keep active during the holiday season. Take a walk in the fresh air after eating out to help aid digestion.
Learn to manage stress without food. Consider using herbs, dietary supplements, aromatherapy, massage and other natural therapies to relieve stress and stay calm.
Drink plenty of sparkling water with slices of citrus fruit and or herbal teas to stay hydrated.
Split an entrée whenever possible or take home half of it in a doggy bag.
Order sauces and dressings on the side.
Carry digestive enzymes with you to restaurants, social events and when traveling.
Try to choose nutrient dense desserts made with Super Foods like cranberries, nuts, dark chocolate, coconut, etc.
Eat fiber. Fiber fills you up and makes you feel less hungry so that you eat less. Eat fiberrich, high volume foods such as vegetables, beans, whole grains. Add a fiber supplement to your diet.
Have a holiday ornament or card swap instead of a cookie swap.
Make a plan. Hire a health coach, buddy up with a friend, sign a commitment contract or take other steps to stick to your nutrition program during the holidays so you can feel great about your healthy choices!

Herbal Extracts: Why One Size Does Not Fit All!

Tue, 09 Jul 2013 14:31:22 GMT

When it comes to herbs one size does not fit all! Learn why!

Thanks to Influencers and popular health gurus, more people than ever before are discovering herbal remedies and how they can be used to improve health and enhance quality of life. It is important to note that although herbs are regulated as dietary supplements and foods in the United States, in other countries they are more correctly classified as potent natural medicines. Herbs can have profound healing actions on the body and excel at restoring balance and health. I have always maintained that for herbs to be truly effective, a custom formula is preferable to a one-size-fits-all approach. A good herbal practitioner can aid in choosing concentrated plant extracts for a custom blend that is safe, effective and energetically suited to the individual.

Why Custom Blends?

An herbal combination is chosen to specifically address the entire complaint of an individual. The herbs that best address their particular symptoms are chosen over similar plants. Several plants or their extracts can work together in a balanced fashion. Some herbs in the combination would help relieve the symptoms while others act to correct the cause of the symptoms. Others are balancing to the overall formula. In general, a commercially available formula is energetically close to neutral or fits the symptom picture of most people, so that the largest number of individuals can benefit from it. Custom blended formulas are much more tailored to fit the specific person’s overall needs and are energetically more specific as well.

What Does “Energetically Specific” Mean?

In the world of traditional herbalism, to say that a formula is “energetically specific” means that the herbs are chosen in terms of taste, action(s) on the body, directionality, balancing of “hot-cold”, “wet-dry”, “heavy-light” “ interior-exterior”, etc. For example, both ginger root and white willow bark are considered anti-inflammatory, but they are energetically different. Ginger root is considered a “hot’ herb. It is pungent in taste and increases circulation, which results in the sensation of warmth in the body. Ginger is best suited to energetically “cold” conditions of the body, such as symptoms of arthritis where there is poor circulation that is improved by the application of heat, as opposed to willow bark, which is a “cooling” and “bitter” anti-inflammatory best suited to “hot” conditions such as fevers, swelling, redness and pain that is improved with a cold compress or ice pack.

Why Alcohol?

I am often asked why liquid herbal extracts are prepared in food grade alcohol (ethanol). The answer is that pure grain alcohol functions very well both as a solvent and as a preservative. The properties of alcohol enable it to effectively mobilize active constituents in plants from within the plants’ cell wall and bring them into solution. In this way, when the extract is ingested, there is 100% absorption and 100% bioavailability. Those with digestive problems benefit from this rapid absorption, as do those who need a quick-acting form of the herb. Recovering alcoholics and those with a sensitivity to alcohol should avoid using alcohol-based liquid herbal extracts, even though the ingested alcohol is minimal. The amount of alcohol in a standard dose (40 drops) equals 1/100 the amount in a glass of red wine. This amount of alcohol is even less when the extract is dropped into a cup of hot water and allowed to steam off before ingesting.

What About Quality?

Choosing a quality herbal supplier is important. Strict vetting standards should reflect a commitment to organic/ biodynamic / local farming, ecological sustainability/ sustainable wildcrafting and fair labor practices. Ideally, the company should be herbalist owned or independently owned and meet or exceed the FDA’s GMP guidelines for Quality Control. A quality herbal supplier must be able to produce a certificate of analysis (C of A) which shows that the chosen herbs have the correct identity, are the right part, are harvested at the right time and are high in certain bioactives. When high quality liquid extracts are chosen for the individual and custom-blended in a sanitary environment according to traditional indications, they are a safe and time-tested addition to any healthy lifestyle.

If you are considering working closely with an herbal practitioner who can complement your existing healthcare team, consider an appointment with Alison Birks, who is a Registered Herbalist with the American Herbalist Guild, as well as a Certified Nutrition Specialist and is trained in creating custom blends. Contact Alison.Birks@gmail.com

Foods that Rock Your Detox

Wed, 22 May 2013 14:35:14 GMT

Spring is the ideal season to embark on a “cleanse” or detoxification program for improved health. In my nutrition practice I promote a minimum of two weeks on a supervised detox program twice yearly, while a four- week program twice yearly (spring and fall) is optimal. Eating clean, lean protein and using a medical “cleanse” food filled with amino acids, B vitamins, cleansing botanicals and antioxidants will support the body’s detoxification efforts better than either juicing or fasting. Proper diet is also essential for gaining the maximum benefits from a detox program.

Eating seasonally and locally is the key to health. According to the ancient wisdom of Ayurveda, spring is the season when Kapha (Earth element) is highest, so there is a general tendency to gain water weight, to feel heavy, bloated and tired. The liver is working extra hard in the spring to eliminate toxins (Ama) that have accumulated during the winter season, and weight loss efforts will be easiest if foods are chosen for their astringent, diuretic and cleansing properties. This is the time of year to lighten up by eating more raw plant foods, which are filled with healthy phytonutrients and to eat less animal protein, dairy and rich oily food.

Ideal protein choices for spring are low in fat. These include: egg whites, lean skinless poultry, white fish and protein drinks made with rice or pea protein powders. Ideal grains for the spring include the astringent (slightly bitter) gluten free ones, such as: amaranth, buckwheat, quinoa, millet and corn. Raw fruits with natural astringent and diuretic qualities, such as: pomegranate, cranberry, apple, and grapefruit are ideal at this time. Vegetables should make up the majority of the diet and should be prepared lightly cooked or raw. Best choices are: beets, asparagus, arugula, parsley, dandelion, cilantro, daikon radish, watercress, sprouts, onions, celery, broccoli and lettuce. Although it is preferable in the spring to eat less fat, there are some fats which can aid detoxification. Coconut oil, ghee (clarified butter) flaxseeds, pumpkin seeds, sunflower seeds, walnuts and pecans are ideal choices. These beneficial fats should of course be used in moderation. Ideally, fat intake during the spring season should be below 20% for optimum weight/ fat loss and detoxification.

One proven way to counteract the heaviness of spring and to aid weight loss and detoxification is to include many hot, pungent spices in the diet. Ginger, black pepper, cayenne, wasabi, cardamom and cinnamon are all good additions at this time. Hot water with juice of ½ of an organic lemon and a pinch of cayenne pepper is a great way to start the day while on a detoxification program. If dairy products are consumed, choose plain fermented low fat dairy such as: yogurt, kefir and buttermilk and add a pinch of freshly ground pepper, cardamom or ginger.

This spring, let the ancient wisdom of seasonal eating be your guide to choosing foods that will rock your detox and give you the greatest results. For more information, contact me : Alison.Birks@gmail.com