<![CDATA[CHEF CRAFTED NUTRITION - Health & Wellness Articles]]>Fri, 17 Sep 2021 14:54:41 -0500Weebly<![CDATA[Boost your Metabolism - Eating for the Menstrual Cycle]]>Thu, 29 Apr 2021 05:00:00 GMThttp://chefcraftednutrition.com/wellness-blog/womensmetabolism
The female body has various stages (5 to be exact) that influence metabolism as we flow through the menstrual cycle. Eating right during these phases helps women gain less fat, reduce night binging, and avoid drops in energy as they go through this monthly journey.  There are two main hormones' at work: progesterone and estrogen and both have huge effects on the metabolic fuel sources the body prefers.

Estrogen influences insulin sensitivity, which means that your body is more efficient at burning fats. Higher insulin sensitivity means the body has a harder time gaining fat when eating carbs, since the body is processing carbohydrates into fuel at a faster pace.
Increased progesterone make the body less sensitive to insulin, causing an increase in the ability of the body to store fat. Lower insulin sensitivity make it harder to convert carbs from the diet into energy, thus these carbs are more likely to be stored as fat.

​ Menstruation - Days 1-6

The Physiology:
Progesterone and estrogen are low - so there's no impact on what the body chooses as fuel. Higher levels of the stress hormone cortisol and inflammation may cause the body to use more carbs as fuel.  It's generally harder to bun fat efficiently during this time due to stress hormones, so the body usually burns more carbohydrates.

Adapt Your Nutrition:
  • Fuel up on Iron Rich Foods: menstrual bleeding increases the body need for iron, so add on spinach, red meats, dark chocolate, liver, and lentils. Eating vitamin C containing foods helps absorption. Avoid dairy and caffeine within 2 hours of eating iron rich foods as this decreases iron absorption.
  • Eat Slow absorption Carbs: Cortisol increases and it may dysregulate your blood sugar affecting your appetite. Eat slow acting carbohydrates like beans, lentils, whole grains, fiber filled fruits like peaches and apples to help reduce night binges.
  • Boost Antioxidants: This helps reduce free radicals that cause cell damage which may make menstruation symptoms worse. Flavonoids in green veggies, red cabbage, berries, green tea, and sweet potatoes help mitigate and relieve menstrual pain.
  • Eat Anti-Inflammatory Foods: At this time, the uterus is producing more prostaglandins which causes inflammation and pain. Balance inflammation by consuming foods rich in polyphenols and omega fatty acids like nuts, ginger, turmeric, seeds, and olive oil. Try to avoid simple carbs and processed sugars which may cause inflammation to worsen. 

Estrogenic Days 7-13 

The Physiology:
The body is more efficient at burning body fat, and tends to use more fat as energy. The body decreases the amount of energy it needs, thus fewer calories are burned, so you may want to shrink portions.  Progesterone decreases while estrogen increases which makes the body more efficient at burning body fat due to an increase in insulin sensitivity.

Adapt Your Nutrition:
  • Eat Carbs Before Dinner: Higher estrogen makes you body more efficient and burning fat, due to increased insulin sensitivity To enhance your fat burning mode, eat the bulk of your daily carb intake before dinner to allow your body to go into fat burning mode overnight.
  • Focus on Healthy Fats: The mitochondria of the cell, is most efficient using fat as fuel during this phase, so make sure to pic healthy fats high in omega 3 and 9 fatty acids. This can be found in salmon, seaweed, avocados, eggs, and pure cacao.
  • Overnight Fast: Since you are primed to burn fats, increasing your fasting window (the time you stop eating at night) is important. Consider using at least a 12 hour window to fast. As mentioned earlier, eat good quality carbs (and you can eat more) just do it earlier.
  • Fasting & Insulin
    • Your insulin sensitivity in increased which means you will burn the carbs you are eating quicker.
    • It also means your body is less prone to convert the carbs into fats during this phase.
    • Use this time as an opportunity to eat more carbs early in the day like fruits, grains, nuts, etc. to give you body the fuel it needs (and wants).

Ovulation Day 14

The Physiology: On this day, the body may find it hard to efficiently burn fat and will tend to use carbs as its main fuel source. The body increases slightly in its energy needs/metabolic rate, which means the body will burn a few more calories than normal.  This day progesterone increased and estrogen decreases which means it will be harder to burn fat, and will thus rely on carbohydrate for fuel as the decreased insulin sensitivity sets in.

Adapt Your Nutrition:
  • Focus on Slow Absorption Carbs: Since fat cells are releasing more Adipsin, a horomone that stimulates fat deposition, its important to try to prevent insulin spikes. Eating whole grains, oatmeal, barley, peas, beans, can help slow the insulin spike, which will lead your body to gain more energy from these carbohydrates versus processed carbs or sugar filled foods.
  • Adipsin Horomone: Fat cells release more adipsin which is a horomone that regulates storage of body fat. This increase in the horomone means women may gain fat more easily when too many carbs are consumed during this stage than what the body needs.

Post-Ovulation Days 15-23

The Physiology: Progesterone and estrogen are on the rise, which means the prediction in how your body reacts and the metabolic shifts with foods is a bit harder to predict.  As estrogen increases you are better at burning fat and increases insulin sensitivity. As progesterone increases, it inhibits estrogen and causes a decrease in insulin sensitivity. Thus, the unknown metabolic imbalance.

Adapt Your Nutrition:
  • Drink lots of water: Rising progesterone levels increase the body temperature which may cause sweat and increased water loss. Aim for 85+ floz per day!
  • Eat Slow Absorption Carbs: Since the decline in insulin sensitivity occurs, you aren't burning fat as fuel and may experience lower energy and increased cravings. Picking slow carbs helps reduce these energy dips and swings. Try chickpeas, yogurt, fiber filled fruits, and legumes.
  • Eat Protein Rich Foods: Higher progesterone means a breakdown occurs in the muscles protein. Try to get 20-25 grams of protein with each meal through lean sources like meats, poultry, cottage cheese, yogurt or fish.
  • Eat More Fiber: Since fat cells release less leptin, hunger may be increased. Fiber foods (like vegetables) help to keep your stomach feeling full. 
  • Eat Anti-Inflammatory Foods: This may help you to alleviate premenstrual symptoms, so why not pile on superfoods like salmon, avocado, radishes, olive oil, and green leafy veggies.
  • Understand your horomones: The fat cells and small intestine are releasing less leptin in this phase. Leptin is a horomone that reduces hunger, which is why so many women struggle with cravings and hungry signals during this time.

Pre-Menstruation Days 24-28

The Physiology: Progesterone and estrogen are decreasing, which means its hard to burn fat efficiently and the body will burn carbs for fuel, due to an increase in insulin sensitivity.  Fat cells continue to release less leptin, which means increased hunger and poor appetite regulation. Cortisol, a stress horomone increases, which can lead to mood shifts and makes the body less efficient at burning fat as fuel.

Adapt Your Nutrition:
  • Sleep More: Serotonin, a horomone that is involved with sleep, appetite and mood regulation decreases. Foods higher in tryptophan help balance this and may lead to better sleep. Eat more turkey, sesame seeds, bananas, milk, and spirulina!
  • Eat More Frequently: Since cortisol is increased, it impairs the body's ability to shift to fat-burning modes during fasting. Avoid extended fasting, eat every 3-4 hours to fuel your body!
  • Eat Healthy Fats: These help you stay feeling full especially when paired with fiber and protein!
  • Eat Protein Rich Foods: The food cravings can lead to snack attacks, so make sure to pile on protein with fat and fiber to keep hunger at bay (and hydrate). Try snacking on cheese, yogurt, edamame, nuts, or chia pudding!
  • Eat More Fiber: Cravings hit hard during this time for processed foods, so reduce them by eating fiber filled volume dense foods like fruits, grains, and vegetables.
<![CDATA[Cure Candida Overgrowth Naturally]]>Thu, 11 Mar 2021 06:00:00 GMThttp://chefcraftednutrition.com/wellness-blog/cure-candida-overgrowth-naturallyCandida albicans is part of your microbiome, and found in many areas of the body like the mouth, throat, genitalia, urinary areas, and intestines.  Some individuals create an environment that is a breeding ground for overgrowth.  The most common causes are compromised immune system, using certain detergents, chronic antibiotic use, oral birth control, excessive sugar intake, or diabetes.
Symptoms of candidiasis
abdominal pain
intestinal gas
muscle aches
muscle weakness
chronic rashes/itching
food sensitivities
rectal itching
white tongue
red sores
vaginal discharge/burning and itching
As you treat the candida symptoms you experience may mimic having the flu.  It may be worse for the first week or two as the yeast die off, and about 3 weeks into treatment, the ubdding yeast die off, which can again cause flu like symptoms to reappear.  If you have undiagnosed food sensitivites, which can also be a played in which.  Low stomach acid can also be a cause of yeast overgrowth so it may be a good ideas to check with your physician.
Avoid these foods when treating the infection:
Make sure to avoid refined and excessive carbohydrates, sugar, dairy, and alcohol through the treatment period, which may last several months if you opt for a natural choice vs a prescription antifungal.
Foods that are believe to be beneficial during treatment period includes g
arlic, coconut oil, curcumin, aloe vera, pomegranate, kombucha, and high quality probiotics.
cheese & dairy
dried fruits
sweet potatoes
Request a Visit
There are a number of supplements that we can recommend to help reduce candida if you choose to avoid prescription medications and do it with diet and supplements.  Please consult with a medical professional before starting any new supplements and to properly diagnose a candida overrowth.  Natural treatments may take several months to resolve, where as prescription based antifungals may work much quicker.
<![CDATA[Microbiome Health - It's the Key]]>Wed, 03 Mar 2021 22:25:05 GMThttp://chefcraftednutrition.com/wellness-blog/microbiome-health-its-the-keyYou have probably heard about the gut microbiome, but did you know it is what we feel is the key to total health. Gut health is the balance of microorganisms that live in the digestive tract which play a role in your physican and mental health, immune system, and so many other things that emerge daily with the latest scientific research.   
Do you have an autoimmune disease, IBD, IBS, Ulcerative Colitis or even celiac disease?  This usually means that your gut mucosa is disfunctioning.  Diabetes is another disease that is modulated and regulated by the immune cells that live in the mucosal layer of the intesting.  Chronic inflammation is common in today's world with our highly processed diet, so ti's important to heal the gut and repair the microbiome.  

Step 1: Prevent damage
Remove NSAID's, alcohol, coffee, cigarettes, excessive sugar, and inflammatory foods.

Step 2: Coat & Heal
Consider botanical and herb extracts like aloe, deglycyrrhizinated licorage, marshcallow root, mastic gym, okra and other foods with mucus like properties that help coat and calm the gut lining.  If you want to purchase a great product, use the MegeGuard by Microbiome Labs. 

Step 3: Remove Toxins & Irritants
Infections contribute to mucosal degradation by directly irritates the lining & causing inflammation, where chronic infections release toxins and byproducts that damage, inflame, and set off domino effects in other areas away from the site of infection.  Your body produces immunoglobulins like IgA, IgG, or IgM to bind to these agents and help the body remove them.  Having a deficiency in sectretion of these means you have early signs of immune compromise and gastrointestinal dysfunction.  We recommend using MegaIgG2000 and MegaMucose to support and rebuild a healthy mucosal lining. 

Step 4: Kill Overgrowth of Bacterial, Fungal, and Viruses
If you have to much bacteria H. pylori can be the cause and the MegaGuard helps mitigate this bacteria.  Gut dysbisis is when you have to much candida that needs to be treat with antifungals.  Candida produce byproducts that are toxic to us which can cause intestinal irritation, fatigue, altered thyroid activity, mental fog, & more.  The MegaMycobalance when used in combination with other tools can support the body.  Small intestinal bacterial overgrowth (SIBO) is the overgrowth of bacteria which means your body is fermenting foods to early and causing gas, bloating, constipaton, distention, excessive burping and diarrhea.

If you suspect SIBO you want to discontinue taking any probiotics that contain lactobacilli strains and talk to a health practitioner.

Step 5:  Build up the Mucosal Barrier
  • L-Glutamine directly supports the growth of immune & intestinal cells.
  • Zinc Carnosine directly supports mucosal healing, tissue re-growth & supports resistance to future stress. It may offer anti-aging & longevity benefits that we're just beginning to understand.
  • Immunoglobulins grab and bind irritants - neutralizing them & preparing them for elimination. 
  • Polyphenols (including bioflavonoids) help reduce inflammation and support microbial diversity.
  • Amino acids (L-proline, L-Serine, L-threonine & L-cysteine) supply the raw construction materials necessary for new mucosa. (Megamucosa by Microbiome Labs combines immunoglobulins, polyphenols and the above amino acids which is why it's one of my first-line choices for mucosal support).
Step 6: Rebuild Healthy Bacteria 
Make sure your probiotics make it through the stomach acid alive, most over the counter probiotics are not designed for this.   Take Spore based probiotics as these are the organized that are soil based and use dirt as the way into our body.  Our sanitary lifestyle prevent these spores from entering and germinating in our boy they way there are meant to.  These spores crowd out unwanted organisims, help promote biodiversity, help with fatty acid production, b vitamin produciton and provide KK2 for the body.  

Step 7: Feed Healthy Bacteria 
Using prebiotics is impotant because the fiber and starch which we do not use for fuel in the body is used by the gut microbes as fuel.  The byproduct are invlauable substances like b vitamins, short chain fatty acids, and vitamin K2.  SCFA help rebuild the mucus and regulate immune development in the gut.  Having a fiber rich healthy diet is another critical component to a long term healthy gut.

Using supplements in combination with appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut positively, however we know that many people do not make enough changes to make the best biodiversity possible. If this is the case you can start making lifestyle changing habits at your pace, and add in our total gut restore package.  It's 3 months long and phases in spore biotics, prebiotics, and finishing up with a mucosa lining package.  

How do you improve your biodiversity naturally:
  • Follow a fiber-rich diet
  • consumer more fermented foods
  • voiding the unnecessary use of antibiotics
  • consider the variety of disinfectants used in household cleaning
  • get enough sleep
  • exercising regularly

If you have gastrointestinal issues talk to a medical professional before making drastic diet changes or adding probiotics and prebiotics.  For some people, such as those with IBS other medical conditions, probiotics and fiber-rich or vegetarian diets may not be helpful and cause more challenges.

Order the 3 Month Total Gut Restore and simply register as a patient to recieve 10% off pricing.  These products can only be purchased directly through this vendor and are not readily found in any other common retail markets.  Follow the 3 month protocol below. 
File Size: 2190 kb
File Type: pdf
Download File

 If you want a customized microbiome assessment and indvidualized protocol please reach out.
For more great resources and education on the microbiome visit, our partners at Microbiome Labs.