Video Blog - Free State Nutrition, LLC

Tea Time: Fatigue and Food

3/26/2019

What contributes to low energy
- Talk to a doctor to rule out medical conditions (thyroid, diabetes, HTN, Seasonal Affective Disorder, allergies)
- Hormonal changes
- Lifestyle factors
  - Being overworked
  - inadequate sleep
  - stress
  - lack of exercise/movement
  - inconsistent eating
  - inadequate caloric intake
  - low iron/anemia
  - vitamin/mineral deficiencies
What you can do (after you see your doctor)
- Manage stress!
- Manage sleep with sleep hygiene
- Get moving - start slowly
- Take a multivitamin/mineral (with iron if warranted)
- Eat regularly throughout the day
- Eat a balance of carbs/protein/fiber
  - whole grains
  - protein sources (meats, dairy, nuts/seeds, legumes)
  - fruits/veg
- Eat iron sources regularly (avoid calcium at the same time, take with vitamin C)
  - lean meats
  - beans
  - tofu
  - nuts
  - eggs
  - fortified foods like cereals, breads
  - leafy greens like spinach

Tea Time: Reflux

3/19/2019

Definition
- Stomach acid comes up into the esophagus
Symptoms
- heartburn
- sour or bitter-tasting acid coming up into your mouth
- bloating
- coughing
- burping
- difficulty swallowing
- bloody/black stools
- nausea
Causes
- H.pylori
- Hiatal Hernia
- Stress/anxiety
- Smoking
- Pregnancy/hormones
- NSAIDs
- SIBO
- Gastroparesis
Dietary Modifications
- Smaller, more frequent meals
- Avoid/limit spicy foods, greasy foods, caffeine, alcohol, onions/garlic, tomatoes, citrus, mint
- apple cider vinegar
Other lifestyle modifications
- Stay upright for 2-3 hours after eating
- Don't wear tight fitting pants/belts
- Raise the head of your bed 6-8 inches
- Don't exercise right away after eating
- Sleep on your left side
- Stress management

Tea Time: Electrolytes Take 4 - Sodium

3/12/2019

Roles in the body
- Fluid balance
- Send nerve impulses
- muscle contraction
- blood pressure (salt sensitive)
Recommended amount
- 2300mg (average intake is 3400mg)
- 1500mg?
Sources
- Salted/cured meats, cold cuts
- Frozen dinners, pizza, burritos, etc
- Canned foods - raviolis, chili, soups
- Breads/rolls
- Cheese
- Savory snacks
- Fast food/restaurant food
Ways to decrease intake
- fresh foods vs processed
- low-sodium options (frozen foods, canned foods, restaurant foods)
- avoid or limit sauces when out
- choose smaller portions
https://www.nhlbi.nih.gov/.../Choose-Foods-Low-in-Sodium.pdf

Tea Time: Electrolytes Take 3 - Magnesium

2/26/2019

Magnesium

What it does
- Cofactor for enzymes
- Aids in energy production
- Aids in bone development
- Helps transport calcium and potassium into cells
How much we need
- Toddlers - 80mg
- Young kids - 130mg
- Pre-teens - 240mg
- Teens - 360mg (girls), 410mg (boys)
- Similar for adults
Where to get it
- Leafy greens
- Legumes
- Nuts, seeds
- Whole grains
- Milk, yogurt
- Fortified foods like cereal
- Supplements

Tea Time: Electrolytes Take 2b - Calcium Supplements

2/19/2019

Calcium Supplements
- Reading food labels for elemental calcium...
  - %DV is based on 1000mg
  - Supplement labels also report elemental calcium
- Calcium Carbonate
  - caltrate, viactiv, os-cal, tums/rolaids
  - take with food
  - might cause gas, bloating, constipation
- Calcium Citrate
  - citrical
  - Might need to take more pills
- No more than 500mg at a time
- Make sure to get enough vitamin D
- Avoid taking at the same time as iron, zinc, levothyroxine
Benefits
- Prevent osteoporosis
- Lower BP
- Prevent preeclampsia

Tea Time: Electrolytes Take 2 - Calcium

2/13/2019

Calcium

What it does
- helps build strong bones and teeth
- helps release hormones and enzymes
- helps with nerve conduction
- Help with muscle contraction
- Helps with normal heart rhythm
How much we need
- Toddlers - 700mg
- Young kids - 1000mg
- pre-teens and teens - 1300mg
- adults 1000mg
- adult women over 50 and also men over 70 - 1200mg
Where to get it
- Dairy foods
- Fish with bones (canned sardines, salmon)
- Some veggies (kale, broccoli - only a small amount)
- Fortified foods (OJ, granola bars, cereal, dairy substitutes)
- Supplements
  - Calcium Carbonate
  - Calcium Citrate
  - No more than 500mg at a time
Benefits
- Prevent osteoporosis
- Lower BP
- Prevent preeclampsia

Tea Time: Electrolytes Take 1 - Potassium

2/8/2019

What are electrolytes
When do we worry about elecrolyte imbalance
- Exercising - after the first hour
- Excessive sweating
- Dehydration
  - GI bug
  - Flu
  - Breastfeeding

Potassium

What it does
- Help with cellular fluid volume
How much we need
- Toddlers - 3000mg
- Young kids - 3800mg
- Pre-teens - 4500mg
- Teens and adults - 4700mg
Where to get it
- Fruits (dried fruit, orange juice, bananas)
- Vegetables
- Legumes
- Potatoes
- Meat and fish
- Dairy (milk)
- Nuts
- Supplements
Benefits
- Decreased risk of HTN
- Maybe improved bone health

Tea Time: Cholesterol

1/29/2019

LDL - bad cholesterol
- increase fiber, esp soluble fiber (may need to increase calcium with soluble fiber)
  - legumes, nuts, seeds, oats, barley, rye, fruits, veg, chia
  - maybe psyllium husk supplement
- Small frequent meals
- Limit saturated fat from meats, butter
- Whole fat dairy (except butter)
- Avoid or limit trans fats
  - partially hydrogenated oils (shouldn't be in foods anymore)
  - fried foods in restaurants
- Increase soy to 25g
- Take stanol/sterol supplement
  - Benecol chews
  - Cholestoff
  - Cardiochews
HDL - good cholesterol
- Increase exercise
- Increase whole grains
- Choose monounsaturated fats
  - Olive oil, peanut oil, canola oil
  - Nuts, nut butters
- Increase omega 3 fatty acids
  - Fatty fish like salmon, tuna, sardines
  - Walnuts
  - chia seeds, flaxseed oil, hemp seeds
  - Soy foods
  - Omega-3 eggs, other foods
- Avoid trans fats
Triglycerides
- Decrease sweets, sweet drinks
- Increase exercise
- Choose more whole grain foods
- Choose more plant foods with fiber
- Decrease saturated fats
- Limit or avoid trans fats
- Increase Omega-3 Fatty acids

Tea Time: Fiber (everything you wanted to know but were afraid to ask)

1/9/2019

Tea Time: The Gerson Therapy Diet

12/19/2018

Gerson Therapy diet (From www.gerson.com)

Defined
- a natural treatment that activates the body’s extraordinary ability to heal itself through an organic, plant-based diet, raw juices, coffee enemas and natural supplements.
- boosts the body’s own immune system to heal cancer, arthritis, heart disease, allergies, and many other degenerative diseases
- The Gerson Therapy™ diet is plant-based and entirely organic. The diet is naturally high in vitamins, minerals, enzymes, micro-nutrients, and extremely low in sodium, fats, and proteins. The following is a typical daily diet for a Gerson™ patient on the full therapy regimen:
  - Thirteen glasses of fresh, raw carrot-apple and green-leaf juices prepared hourly from fresh, organic fruits and vegetables.
  - Three full plant-based meals, freshly prepared from organically grown fruits, vegetables and whole grains. A typical meal will include salad, cooked vegetables, baked potatoes, Hippocrates soup and juice.
  - Fresh fruit and vegetables available at all hours for snacking, in addition to the regular diet.
- All medications used in connection with the Gerson Therapy™ are classed as biologicals, materials of organic origin that are supplied in therapeutic amounts. The supplements used on the Gerson Therapy™ include:
  - Potassium compound
  - Lugol’s solution
  - Vitamin B-12
  - Thyroid hormone
  - Pancreatic Enzymes
  - ..and more

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Heather Fiore, Registered Dietitian Nutritionist

785-331-6435 - heatherfiorerd AT gmail DOT com - 2721 W. 6th St, Ste F, Lawrence, KS

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