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What Are Micronutrients and Why Are They So Important?

Posted on by Dr Tami

Did you know that what we eat literally becomes the parts of our body that we depend upon? Most people do not. Food is fuel but it is also information.

Our diet in North America has become more focused on the speed in which it is ready to eat than the nutritional content it has.  When Rachel Ray was asked the inspiration behind creating the 30 minute meals she responded that 30 minutes was the amount of time people were will to wait for a pizza to be delivered!

I want to show you why our foods are so important and what to focus on.  There are many diet plans out there that tell you exactly what to eat. I don’t want you to diet.  I want you to have an amazing relationship with food.  I want you to enjoy the food you eat, have it taste great and I want you to know how to prepare it easily.  I want you to feed your cells and your satisfaction by knowing and eating real food.

One of the most important things for you to understand about nutrition is the importance of micronutrients.  The foods we eat are either micronutrients or macronutrients. Micronutrients are essential in small amounts for healthy bodies such as vitamins, minerals, antioxidants and phytochemicals.  The great news is that food like fruits and vegetables are full of micronutrients!

While micronutrients are the literally the ingredients of every cell in our body that make up our organs and structures, macronutrients provide the energy to do the work of building and living. We need macronutrients for normal growth and development.  The three main parts of macronutrients are proteins, carbs and fats.  Protein is what provides us with the building blocks needed to sustain life.  Carbohydrates are what our body needs for an on demand energy source.  Fats are what supply our bodies with stored energy for use later on.

Micronutrients exist in many foods but I want to bring your attention to plant based micronutrients as the powerhouse of these vital substances.  A whole food plant-based diet is ideal nutrition:

  • Low in saturated fat and cholesterol by minimizing animal product consumption
  • Moderate in whole grains, nuts, and seeds
  • High in vegetables, fruits, and beans

What you need to know about adrenal fatigue

Posted on by Dr Tami

Tired? Grumpy? Depressed? Gaining weight? Stressed? If you answered yes to one or more of these questions, you may be battling adrenal fatigue.

Be sure to subscribe to my weekly emails HERE for more great information and tips!

Adrenal fatigue is a non-specific collection of symptoms that affects multiple body systems and is caused by chronic stress.

Adrenal glands are two pyramidal shaped glands, about the size of a walnut, that sit on top of each kidney. They release hormones that are involved in blood pressure regulation, electrolyte balance, blood sugar usage, and the stress response. A small amount of estrogen and testosterone is also made here. Stress puts these organs into overdrive but over time their function becomes diminished causing a whole cascade of negative effects.

When it comes to adrenal fatigue, the greatest impact is on cortisol. Cortisol is a hormone that is released during times of stress and increases blood sugar to be used as quick energy, which is necessary for the “fight or flight” response. Cortisol is also involved in the sleep cycle. Cortisol is typically at its highest level between 6 and 8 a.m. and at its lowest level between 10 p.m. and 12 a.m. When cortisol levels are out of balance, as seen in adrenal fatigue, sleep cycles are greatly disturbed. Waking up in the middle of night is common and further adds to fatigue.

Luckily, adrenal fatigue is easy to detect, yet many doctors do not test for it. A salivary cortisol test is the single best way to detect adrenal fatigue. It requires four samples of saliva to be collected throughout the day. The advantage of this test is that it allows for a very accurate picture of how your adrenal glands are functioning throughout the day.

Treatment for adrenal fatigue is much more complex and requires an individualized approach. Diet, exercise, sleep, and stress management are the four pillars of health, and the treatment of adrenal fatigue often requires addressing one or all of these areas. Being tested for adrenal fatigue and sitting down with your doctor to develop a program specific to you is your best weapon for battling this condition. Say goodbye to adrenal fatigue and have your adrenals tested today.

 

Sugar is damaging to our health

Posted on by Dr Tami

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Did you know that Alzheimer’s has been called diabetes type 3? 

Limit the amount of sugar and foods that turn quickly and easily into sugar like pasta, bread and rice.  Sugar can appear in lost of places; here are a few to begin to look, in order to limit your intake:

  • Drink powders, soft drinks and other sweetened beverages
  • Flavored yogurts
  • Dried fruits
  • Spreads and jams
  • Bagels
  • Condiments such as BBQ sauce and ketchup
  • Sweet treats such as cookies, cakes, and ice cream

Sugar is a treat and make sure that you are fully present when you enjoy these things.  So many times we are eating while doing another tasks that we rarely even remember the texture or the taste.  Savor your treats and if you are eating sugar every day, it is no longer a treat!

Success is much greater when we replace rather than remove, here are some suggestions for replacement of the above sugar-laden snacks:

  • Fruit infused or sparkling water
  • Plain yogurts with fresh fruit
  • Fresh whole fruits
  • Homemade spreads, jams and condiments

The Benefits of Juices and Smoothies

Posted on by Dr Tami

Juicing is hard, time-wise.  It takes planning and effort, but it’s like jet fuel for your cells.  I tell my patients, “You just have to make the commitment and do it.”  Green juices are an amazing, easy to absorb, nutrient-dense food, and do not require much processing.

If you’ve downloaded my Hormone Handbook (get it here), you know that the juicing technique used in my liver cleanse is like a medication to treat your liver.  I  recommend enjoying a glass of fresh pressed juice or a green smoothie once a day after day for energy filled days and restful nights.

If you buy packaged juices, the pasteurization process kills all the good nutrients, as well as harmful bacteria.  That process also kills the living energetic plant enzymes that do the very work you’re drinking juice for.  Check out the glycemic indexes of some of the over the counter, bottled or canned juices, and you’ll see they have so much sugar that you might as well eat a donut.  For example, an 8oz. serving of V8 juice has 8 grams of sugar per 8 oz. serving!

That’s why it’s so important to commit to do-it-yourself juicing.  However, some people who have severe time constrictions feel it’s worth the investment to find places that make fresh organic vegetable juices right in front of you.  In California and Seattle you can actually order these juices through Amazon Fresh to get it delivered to your door.

Regardless of whether you are choosing to make your own fresh juice, or ordering it from a local juicery, adding one fresh pressed green drink per day to your routine will provide you with essential nutrients such as vitamins, minerals and phytonutrients. Plus, you’re able to add more fresh veggies into your diet than if you were attempting to eat them within a salad.

Here are two recipes for you to get started:

Green Juice

1 cucumber
2 celery stalks
1 big handful of kale (about 6 kale leaves)
1/2 lemon
1 green apple
1/2 inch ginger
Clean, chop and place ingredients through a juicer. Enjoy!

 

Green Smoothie

2 handfuls of spinach
1/4 pineapple
1 avocado
2 TBS chia or hemp seeds
Ice and water to taste
Blend all ingredients and enjoy!

 

What Vitamins Should You Take?

Posted on by Dr Tami

The standard American diet (SAD) does not provide the vitamins and minerals required for a healthy life.  Who eats more than five servings of fruits and vegetables in a day?  Vitamins are like an insurance policy.  If you can’t eat a balanced diet, a good multivitamin is helpful.

Anybody who lives at 35 degrees latitude or above should also take Vitamin D. The angle of the sun is such that you aren’t going to make any Vitamin D from October to April.  Also, because some of our fish is contaminated with mercury it’s difficult to get enough omega 3 fatty acids, which are anti inflammatory, just from eating fish.  A good mercury free fish or krill oil is beneficial.

Even though vitamins can fill in gaps, they really should not be used as our regular source of nutritional micronutrients solely.  We used to think vitamins and minerals could cover all our bases and provide all the benefits missing in our diet.  However, vitamins do not contain a crucial element in   plants called phytonutrients.  Phytonutrients protect us against disease. They’re thought to be present in higher amounts in foods untouched by pesticide and grown locally vs. picked when they’re green so they can make the trip from Chile and sit on the shelf for two weeks.  Eating organic and eating locally isn’t just trendy, it’s scientifically better for you.

Not all vitamin supplements are created equal either.  They’re not monitored by the FDA because they aren’t foods and aren’t drugs.  A vitamin labeled 250 mg of vitamin C might or might not have 250 mg.  It could have 5 mg.  And it’s perfectly legal.

Look for the label USP or GMP to indicate that the supplement company has kept themselves to higher standards.  That way you know what you are paying for!

How To Increase Testosterone Naturally

Posted on by Dr Tami

Because metabolism slows as you age, it becomes harder to burn calories and maintain healthy weight.  Your fat/muscle ratio also changes, increasing the percentage of body fat (even if you look thin).  For example, I am a “skinny fat person.”  I have a higher percentage of body fat than I did years ago although I am the same weight.  A healthy testosterone level gives you the ability to make muscle and creates the ideal muscle/fat ratio and a lean body.  Without adequate testosterone, your triceps curls at the gym will never get rid of “waddle arm.”  More muscle also helps you lose weight and look healthier, because it burns calories—even when you’re at rest.  It’s easier to walk and to climb stairs without huffing and puffing, too.  Optimal testosterone levels in men and women are associated with increased energy.

There are many ways to increase testosterone naturally, here are a few of my recommendations:

Diet
Sugar and processed foods can all negatively impact testosterone levels. Limiting sugar and focusing on an organic whole foods diet, which limits our exposure to pesticides, has a positive impact on testosterone levels. Benefits are also seen when limiting alcohol consumption. Alcohol stimulates an enzyme called aromatase, which converts testosterone into estrogen. Aromatase is found in fat tissue, so losing weight can positively affect testosterone levels.

Exercise
Low testosterone increases weight gain and being overweight reduces testosterone. One answer, then, is to lose weight. Weight loss requires both a healthy diet and exercise program. In addition to aiding in weight loss, exercise helps build muscle, and muscle promotes testosterone. Try weight lifting 2-3 times per week. Studies also show that doing cardio exercise after lifting weights helps to distribute testosterone throughout the body.

Sleep
Sleeping 7-8 hours a night has numerous health benefits. When it comes to testosterone it turns out sleep promotes testosterone. Ways to improve sleep and quality of sleep include: no screen time 1 hour before bed, go to bed and wake up at the same time every day, avoid eating/drinking 3 hours before bedtime, and sleep in a dark, cool room.

Stress management
Chronic stress opposes testosterone, and when testosterone is at an optimal level can oppose chronic stress. Cortisol is one hormone that is preferentially made at times of stress. It is made at the expense of testosterone; so finding effective ways of managing stress is crucial. Try new techniques for managing stress like diaphragmatic breathing, acupuncture, massage, or herbal supplements.

Women have long been enjoying the benefits of bio-identical hormone replacement therapy, but it is not just for women. Men too can see the affects of aging slowed by taking bio-identical hormones. Bio-identical hormones, unlike synthetic hormones, are made from precursors found in plants, typically soy or wild yam. They are identical to the ones made by the human body and are extremely safe to use. They effectively mitigate many of the symptoms of aging.

Optimizing hormone levels is an effective strategy for slowing the aging process. Whether it is through diet and lifestyle changes, through the use of bio-identical hormones, or a combination of both, optimal hormone levels may be the answer to bringing our health and wellbeing span more in line with our lifespan.

Head Off “Before Dinner Hunger”

Posted on by Dr Tami

Many people feel hungry before dinner around 5pm and turn to cheese and crackers or another unhealthy option.  To help my own children stave off the pangs, I make a hummus dip with celery, cauliflower, carrots, and other veggies on the side.  I like to put it out for my daughters before dinner, and don’t have to worry whether they’ll eat their vegetables at dinner.

Hummus is a great form of protein, and very versatile when it comes to adding seasonings. Below is a hummus recipe you can try for yourself to increase micronutrient intake!

Below is my favorite recipe you can try for yourself, courtesy of Sonya Khazaal of Seattle's award winning restaurant Phoenecia.

What you will need
1 1/2 cups of chick peas(garbanzo beans)
2 teaspoons of salt
2 cloves of garlic
3/4  cup tahini
1/2 cup lemon juice
1/4 teaspoon cayenne pepper
2 tablespoons parsley ( for garnish)
Olive oil for garnish

Let's get started
1) drain the soaked chick peas
2) place the soaked chick peas in a pot with about three times their amount of water with a teaspoon of salt
3) boil vigorously for 10 min, then turn down the heat and cover the post
4) simmer for 1 hour or until chick peas a very soft
5) drain the water, but keep the water for use in a later step.
6) put aside 1/2 cup of the chick peas for a garnish at the end. This is a nice traditional touch;)
7) place the remaining chick peas in a food processor
8) crush your garlic on the side with a teaspoon of salt. Crush together then add to your mixer
9) Slowly add  your tahini and your lemon juice. Add a little of one then a little of the other unroll you have added all you have.
10) blend in a little of the liquid you set aside from boiling the check peas
11) adjust salt and lemon to taste

Now serve on a plater with hummus spread thin and garnished with a little cayenne, parsley, and the 1/2 cup of chick peas you set aside:))

Enjoy!!!

How To Sleep Soundly

Posted on by Dr Tami

Do you have trouble falling asleep, interrupted sleep, and/or wake in the morning feeling tired instead of refueled?  

These issues can go hand-in-hand with the menopausal years and beyond.  Lack of enough REM sleep, which restores and rejuvenates us, can reduce testosterone and other hormone levels.

New research published in The European Heart Journal in 2013 also links insomnia with increased risk of heart disease.  The study of 54,279 Norwegian adults found subjects with one symptom of insomnia had a 17% increased risk of heart disease.  Two symptoms correlated with a 92% increase.  Subjects with three symptoms of insomnia had a 353% increased risk of heart disease.  The results are particularly significant for women because sleep problems put us at higher risk for cardiovascular issues than men.

How much you sleep and when you sleep affects the adrenals and the rest and repair action of your body.    Melatonin, “the sleep hormone,” is just one non-prescription option, and works best when sleeping in a pitch-black room.

Quality sleep is essential for overall health and well-being. Here are five essential secrets backed by medical research to help you optimize your sleep:

  1. Limit Screen Time: 📵 Research shows that exposure to the blue light emitted by screens, such as those of smartphones, tablets, and computers, can suppress the production of melatonin, a hormone that regulates sleep-wake cycles. Limiting screen time before bed can help promote natural melatonin production, making it easier to fall asleep and achieve restorative sleep.

  2. Establish Sleep Hygiene: 🧖‍♀️ Sleep hygiene refers to practices and habits that promote quality sleep. Creating a relaxing bedtime routine, such as taking a warm bath, reading a book, or practicing relaxation techniques like meditation or gentle yoga, can signal to your body that it's time to unwind and prepare for sleep. Consistent bedtime routines can help regulate your internal clock and improve sleep quality.

  3. Avoid Alcohol Before Bed: 🍷 While alcohol may initially make you feel relaxed and drowsy, it can disrupt the normal sleep cycle and lead to fragmented and restless sleep. Research indicates that alcohol consumption before bed can suppress REM (rapid eye movement) sleep, which is crucial for cognitive function, memory consolidation, and emotional processing. Limiting alcohol consumption, especially before bedtime, can help improve sleep quality and overall health.

  4. Check for Sleep Apnea: 😴 Sleep apnea is a common yet serious sleep disorder characterized by pauses in breathing or shallow breaths during sleep. It can lead to daytime fatigue, morning headaches, and an increased risk of cardiovascular problems if left untreated. If you experience symptoms such as loud snoring, gasping for air during sleep, or excessive daytime sleepiness, consider undergoing a sleep study to diagnose and treat sleep apnea effectively. Treatment options may include lifestyle modifications, continuous positive airway pressure (CPAP) therapy, or oral appliances.

  5. Practice Deep Breathing: 🌬️ Deep breathing exercises, such as diaphragmatic breathing or progressive muscle relaxation, can help relax your body and mind before bedtime. Research suggests that deep breathing techniques stimulate the parasympathetic nervous system, promoting relaxation and reducing stress and anxiety levels. Incorporating deep breathing exercises into your bedtime routine can help calm your mind, release tension, and prepare your body for restorative sleep.

By implementing these five essential secrets into your daily routine, you can unlock the rejuvenating power of quality sleep and enjoy improved overall health and well-being.

Meditation for Dealing with Stress

Posted on by Dr Tami

In order to use meditation to deal with stress, you should start with just 10 minutes and consider it “sitting mindfully in stillness.”  As you get the hang of meditating, you can gradually increase the length of time in which you do it. Here are a few tips to help you get started:

  • Set aside time for meditation. If you don’t schedule it in and take it as seriously as your other appointments. You’ll have a difficult time creating a daily routine.
  • Simply focus on your breathing. Bringing your attention to your breath is the first step to quieting the mind. When frustration and outside thoughts creep in, bring your attention back to your breath.
  • Dedicate a meditation space. If possible, choose one location to meditate. You want to feel at ease in this space.
  • Listen to instructional audio. One of my favorites being Holosync.

People always tell me they don’t have time to meditate.   I tell them the story of my dentist.  When I was a youngster I asked him whether I had to floss all of my teeth.  “Only the ones you want to keep,” he replied.

I also say a day without meditation is like going to bed without brushing your teeth.  The damage of the day is there.  Stress is like food left between your molars.  We must brush and floss out the stress daily to prevent cell damage. If you have questions about starting a meditation practice, leave them in the comments below. If you have a meditation practice, I’d love to hear about it. Share your tips in the comments below.

Start Your Day With Protein

Posted on by Dr Tami

Want more health tips and information? Subscribe to Dr. Tami's weekly newsletter HERE.

The best source of vitamins and minerals is food.  However, most of us do not eat enough of the fruits and vegetables we need to detoxify and to build cells effectively.  Additionally, our food sources are less nutrient-dense than 50 years ago due to pollution, pesticides, and other factors.  The answer: Eat food your great grandmother would recognize.

The time of day you eat certain foods is as important as what and how much you eat, especially if you suffer from adrenal fatigue.  For example, American breakfasts set us up for a guaranteed crash in the afternoon.  No “good” fat or protein is included.  Everything is high glycemic–sugary junk food or foods that convert to sugar.  For example, a slice of white bread is a quick step toward sugar.  As for cereal, anything that can stay on the shelf for two years really shouldn’t be labeled food.  Even bugs don’t want cereal.

I’m suggesting you forget about danishes, muffins or cereal.  Make the switch to eggs, but make sure to load them up with onions, spinach, tomatoes, and other micronutrients.  (If you’re concerned about cholesterol, use egg whites.)  Or try a protein shake blended with frozen berries (rich in anti-oxidants) and coconut milk or hemp milk. Cook with olive oil at low temperatures, and with grape seed oil at high temperatures.

People who choose protein and micronutrients for breakfast wind up eating about 200 calories less throughout the day because this combination stabilizes blood glucose levels and takes the edge off hunger.  What are you eating for breakfast? If you’re up for a challenge and ready to incorporate more protein and less sugar, tell me in the comments below. I look forward to hearing from you!

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