The Biggest Issues in Children’s Health Today – an Interview with Dr. Alina Olteanu

img_8840I recently sat down to interview Dr. Alina Olteanu, integrative pediatrician and owner of Whole Child Pediatrics of North Texas. Dr. Olteanu played a major role in helping my youngest heal from chronic ear infections and restrictive airway disease (which I will share about in a later post).

I was thrilled to pick her brain about children’s health in the 21st century, and let me tell you – she is a wealth of knowledge! You can find the full audio recording in Google drive format here, or a YouTube link here.

Below is a transcription of the interview. All that is missing from the recording are a few comments I made here and there, but I encourage you to listen to the audio or YouTube link to hear the emotion and passion in both of our voices as we discuss these fascinating topics. She definitely speaks my language on all things gut health and brain health. I hope you enjoy what she has to say and please share with a friend!

What brought you to integrative medicine? Continue reading “The Biggest Issues in Children’s Health Today – an Interview with Dr. Alina Olteanu”

Back to School Reset Program

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I teamed up with fellow holistic health coach Melissa McGaughey to offer a Back to School Reset for the whole family!

The online 2 week program starts August 26. It will feature meal planning tips, family-friendly recipes, grocery store survival, pantry hacks, and ways to improve your entire family’s brain health and immune system through whole food nutrition!

The two of us have seen big changes in our children’s health and behavior through nutrition. We can’t wait to share how to make family meal time simple, yummy, and nutritious!

Early bird pricing is $34.95 through August 21. Sign up here or contact me for more info.

Simple Salad Dressing Tips

If you and I toured the grocery store together for a little education on label reading and what to avoid and what to include, one of our first stops would be the salad dressing aisles.

Why? Well, most salad dressings are LOADED with ingredients that will do much more damage to your health and well-being than good. ESPECIALLY those lovely labels that trick you with words like “light” and “reduced fat.”

Now, knowing that most veggies contain fat soluble vitamins, which means we NEED fat to absorb them, why in the world would we throw on a dressing that is reduced fat?

>>Pause here. If you are following ANY kind of eating plan that promotes light or reduced fat dressing, it’s time for a new plan!<<

Don’t get me started. One of reasons I hated salads for years is because they never filled me up for more than an hour (there are other reasons I go into here, but I won’t go there now).

When I load my salad up with the RIGHT kind of fat, I feel fuller longer. It’s better for my mental health and way tastier. Most bottled dressings contain canola oil, soybean oil, and/or a bunch of random artificial chemicals and sugar. For example, even the Newman’s Own Olive Oil Blend, which seems to be a pretty safe option, contains soybean and/or canola oil added to it!

My favorite brands for dressings with yummy brain fats are Primal Kitchen and Tessamae’s. I’ve heard Bragg vinaigrette is awesome, but I haven’t tried it yet.

It is much cheaper and nourishing to my body and brain to make my own dressing. I put the ingredients in a small mason jar, shake them up, and store it in the fridge. I don’t like soggy lettuce and a lot of dressing, so I may use less than some.

Keep your oil and vinegar to a 3:1 ratio, and get creative with spices! Here is my favorite combination.

Favorite Salad Dressing

  • 3 tablespoons olive or avocado oil
  • 1 tablespoon balsamic vinegar (or apple cider, red wine, etc)
  • 1 teaspoon Dijon mustard
  • 1/2-1 tablespoon maple syrup
  • Dash of salt, pepper, garlic powder, onion powder, dried parsley, lemon juice, lime juice, get creative!

Combine in a mason jar and shake. Serve immediately or store in fridge for up to a week.

 

 

Fatty Coffee

Why in the world would I load my coffee up with fat? Does that sound weird and backwards to you?

Well, I’ve been doing it for almost two years now and it has changed my health in many ways. Here are some benefits I’ve noticed:

  • Less “hanger,” more blood sugar control
  • Decreased sugar cravings
  • More alert mentally
  • Able to practice intermittent fasting, which increases my BDNF (brain derived neurotrophic factor)
  • It gives my brain the right kind of healthy fat it NEEDS for optimal function

Also, it tastes really really good. Like my own homemade foamy latte.

When I start my day with a processed refined grain like cereal or a bagel or English muffin, which I did for many years, I would be hungry within a couple hours and my brain would be mush.

Starting my day with fat-fueled coffee (also known as “bulletproof coffee”) fills me up so I can prolong my brain-boosting fast, it provides butyrate and MCT oil for brain health, and it keeps my blood sugar from going crazy because I don’t need to sweeten it! I have energy throughout the day and I have a clear head to make more brain-nourishing nutritional choices.

Here’s the thing that throws people off – this IS intended to replace a meal. But listen to your body. If you are hungry right after, EAT! Fuel yourself with high quality animal protein, a healthy fat, and colorful fruits and veggies. Sometimes I prolong my fast by drinking my coffee this way, sometimes I’m ready to eat not long after. Every day is different, depending on the activity level.

This coffee is not intended to be a starvation/weight loss tool. It is just another option for those who are already drinking coffee and loading up on artificial flavors with creamers and sweeteners. Those will fail your blood sugar, every time.

This is an alternative that will make you feel good and provide health benefits. For so many, coffee provides the highest amount of polyphenols they will consume in a day. So let’s make it even better!

Here’s how I do mine: Continue reading “Fatty Coffee”

Gut Health 101: Part 1 – What is Leaky Gut?

Aside from epigenetics, one discovery that has completely changed the way I view my body’s healing ability is gut health. Learning how to take care of my gut transformed my mental health.

5 years ago, the term was a mystery to me. I thought probiotics were only necessary when taking an antibiotic. And it’s true – considering the fact that most of the food we eat contains antibiotics, probiotics are a necessity.

The reality is, the state of our gut bacteria determines much of our health and well-being, from our immune system to mental health to most chronic diseases plaguing people in the 21st century.

From a young age, I was on antibiotics, steroids, and various medications that disrupt gut bacteria. I suffered from intense sugar cravings and yeast infections, major signs that my gut needed balancing. The state of my gut health, those genetic predispositions I mentioned earlier, and witnessing a traumatic event at the age of 9 are what I believe led to my mental illness crisis in my teens and 20s. It’s alllll connected. Continue reading “Gut Health 101: Part 1 – What is Leaky Gut?”

Being Med-Free: My 4 Year Anniversary

They told me I’d need medication the rest of my life.

4 years ago this week, I was weaned off my last medication, 10 milligrams of Celexa. I had vertigo for 3 weeks. Some days I felt like I was riding a roller coaster. After 18 years of being medicated, it wasn’t an easy transition for my body.

My doctor said I was ready. I was eating healthier, working out regularly, and sleeping consistently. I would never have done this without her support. This wasn’t the typical bipolar action of, “Hey, I’m going off all my meds!” It was something that took years in the making. It wasn’t a decision anyone took lightly.

It took time to adjust. I needed to actively monitor my stress levels. I needed to remember to slow down and rest. I took my supplements diligently. I ran. A year and a half later, I found yoga.

Today I feel better than I ever have.

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Continue reading “Being Med-Free: My 4 Year Anniversary”

Spaghetti for Mutants

Have you heard of MTHFR? Nope, it’s not an abbreviation for a bad word (and yes that’s an overused joke). It’s a genetic mutation a large percentage of the population (estimated to be 40-60%) carries. I won’t get all science-y here since this is a recipe post, but this article breaks it down really well.

I have one copy of this mutation, and because of this, I have chosen to remove folic acid completely from my diet – and my kids’ diets. Because of my boys’ tongue and lip ties, I suspect they have it as well, so I don’t want to take any chances.

Here’s the problem – folic acid is in EVERYTHING. Bread, cereal, supplements, enriched wheat… and pasta. Even those beloved Cheerios, people!

We haven’t eaten traditional whole wheat pasta in a long time for the gluten and inflammation reason, and there are some really great gluten-free pasta alternatives out there, but I always feel like if a veggie can substitute, do the veggie.

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Continue reading “Spaghetti for Mutants”

Is What You’re Eating Stressing You Out?

Stress. We hear about it all the time. It’s in our daily vocabulary. We feel the weight of it constantly.

What if I told you that the food you consume is stressing your body out and making things worse?

It sounds crazy, right? When I think of stress, I think of a busy schedule, too many commitments, big life events or tragedies, etc. I don’t think of an internal response. However, the food you eat has a major impact on your stress hormone: cortisol.

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I’m more flight than fight, looking at this!

Cortisol is the fight or flight hormone. The purpose of it is actually a good thing! It is supposed to protect your body during times of stress. Imagine living in the wild and a mountain lion is approaching. Cortisol shoots through your body through the adrenals (hello, adrenaline!) in order to increase glucose for energy to ward off the attacker. Your heart rate increases thanks to epinephrine and you’re able to store fat needed for the fight. After the mountain lion has been killed and the situation is resolved, your body returns back to its normal state. All is well.

Here’s the problem with our current diet. When we eat lots of sugar and refined or simple carbs, our blood sugar is frequently crashing, signaling to the body that we’re under attack and need an increase of cortisol. So glucose is increased and fat is stored. This is super taxing on the adrenals, because due to the carb-sugar cycle we are always in, our adrenal glands are ALWAYS shooting out extra cortisol, way more than was intended in human design. Our cells soon become resistant to cortisol. What does this lead to? Inflammation, a poor-functioning immune system, type 2 diabetes, fertility issues, inability to lose weight, cancer, thyroid problems, depression, chronic fatigue…the list goes on. Continue reading “Is What You’re Eating Stressing You Out?”

Magical Goat Cheese Dip

I typically stay away from cow dairy, but let’s be honest – there are times in life that call for a creamy dip. This dip contains goat cheese, which unlike cow milk, is made from A2 casein. A2 casein has anti-inflammatory properties and even brain health benefits without the issues that cow’s milk creates (gut issues, allergies, eczema and acne, to name a few). My thirdborn can even eat goat cheese without a runny nose as a party favor, so we usually have it on hand in the Kerry casa.

goat cheese dip

Continue reading “Magical Goat Cheese Dip”

Hers and His Brussels Sprouts

Brussels Sprouts are some of my favorite things to eat because as a cruciferous vegetable, they aid in detoxification. They also contain a good dose of fiber, which is helpful in keeping blood sugar levels steady and keeping you feeling fuller longer. I recently learned they are one of the best sources of plant-based omega 3s, which means… improved brain health!

My husband and I make them two different ways, which are both delicious and filling.

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Continue reading “Hers and His Brussels Sprouts”