headaches

Why I Believe in My Superfoods

/ Katie P. Tolley, RN, MSN, CPNP, PMHS / Leave a comment
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This is how Superfoods make me feel! And, for a girl w a chronic pain and fatigue disorder, that’s pretty damn special!

Superfoods…  a health term that gets thrown around A LOT these days, huh? So, what are they? Why are some foods super and some not? GOOD QUESTION! It’s taken me a long time to figure it out too. If you want to know the truth, I’m still learning more every day!

My superfoods have changed the way I am able to live. I have multiple chronic illnesses that were being controlled by what I was putting in my body.

I don’t like veggies very much. I’m a very picky eater, my grandmother used to call me “finiky”… it’s a texture thing and an anxiety thing for me. If I think I don’t like it, I don’t like it… I know, grow up, Katie. I’ve tried. I’ve gotten better, but I’m just not one that likes a big variety of foods.

I know I can eat plenty of protein and fiber (kinda) and goods fats. Y’all do know the necessity of good fats, right? The whole fat-free thing is a bunch of milarchy. It’s crucial that our bodies get good fats and if they don’t multiple disease processes can appear. Good fats keep our brain working… our brain controls EVERYTHING!

Did you know you can get TOO MUCH PROTEIN, and it will make you gain weight just like sugar will? Actually, when you eat too much protein, it turns into sugar, and then fat. That’s why I’m not a protein shake kinda girl, I’m a SUPERFOOD shake kinda girl. Sure, I need protein, but I eat protein… eggs, steak, chicken, and bacon aren’t the hard part for me, it’s the veggies. Yes, I was that kid, and still am at 46.

So, how do I get my veggies, I have some that I love and we have them with dinner each night, some days I have Caesar salad w meat on it for lunch, but my Shakeology fills in the missing nutrition. #winning

Why Shakeology?

I took this holistic nutrition class and learned about adaptogenic herbs. Cool things, those adaptogens… they help my body adapt to stress. I didn’t know food did that!!! Did you?? Adaptogenic herbs help my body detox and fight the stress of everyday life and the toxic substances that I breathe in and ingest.

Then, I learned that Shakeology has digestive enzymes and prebiotics and probiotics. Why does that matter? Have you heard of digestion? I know, stupid question… Digestion is the process of absorbing nutrients to fuel our body. Here’s the thing, we need digestive enzymes to help absorb the good stuff and not the bad, we need prebiotics to help feed the probiotics. Those probiotics help digest the food we eat so we can absorb the nutrients. These enzymes and natural organisms used to be in our food.

Ever heard of phytonutrients and antioxidants? These are the super greens and funny sounding plants that provide immune benefits. Did you know with a healthy immune system you can fight off almost any disease there is, including cancer? I know I sound like a nut, trust me, it was new to me when I first heard it too. I am a total believer though, I’ve seen too many people get healthier by committing to holistic nutrition.

Did you know that antioxidants actually are like a detox for your body? Seriously! Isn’t that cool!? They help eliminate free radicals. What are free radicals? There are toxic substances that float around in our bodies from different environmental assaults (foods, stress, organisms, chemicals, etc.). Antioxidants eliminate those free radicals… SWEET, give me some! I’m all for free, but not when it comes to toxins in my body, that’s what weakens my immune system. Not cool!

So, what else do I need to tell you?? Oh, yea, there IS protein in Shakeology. What I found in the past was most protein shakes are whey or soy, both are inflammatory for most people. (More about chronic inflammation and how it contributes to disease here.) Whey, soy, and too much protein are going to cause weight gain, which is not what most people are looking for.

My choice for protein is plant-based proteins: quinoa, oat, rice, flax, chia, and pea. Why? flax and chia have omega 3 fatty acids which are good fats that my body needs. I don’t want whey because dairy is inflammatory. I significantly limit soy because soy is bad for our endocrine health, want to know more -> read this.

You see, Shakeology is my way of getting 70 different anti-inflammatory foods, most of which I don’t know how to source or prepare. That’s A LOT of holistic nutrition in a tasty treat, folks!

Superfoods are super important for the long-term health of your body. If you’d like to know more about the choices I make, reach out, let’s chat. If you want to join my groups, I’m happy to be your health coach, we ALL need a health coach (mine makes my world a much easier place to navigate). If you want to contact me via my coach website or order Shakeolgy, start here, or you can find me on Facebook @ Katie Pink Tolley

I hope you find a way to make your wellness journey enjoyable. Don’t be afraid to ask for help. We all get by with a little help from our friends. 😉

If you’d like to hear what’s so special about Shakeology from the developer herself (yes, HER, one of my heroes, Isabelle), click here.

Oh, I should probably add the health issues that I had that are almost non-existent now that I practice an anti-inflammatory lifestyle 90% of the time along with adding in Shakeology: Asthma, Allergies, Thyroid imbalance, Eczema, Restless Leg Syndrome, Irritable Bowel Syndrom, Constipation, Anxiety, ADHD, Sleep problems, constant stomach pain, Fibromyalgia and Chronic Fatigue Disorder. Yea, that’s tiring to even think about, so glad I found holistic nutrition and these superfoods. They’ve changed my life, actually, now I can live my life! #golden

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Graphic compliments of Beachbody

As always, Enjoy the Journey & Be Well. ~kp

What IS Gluten Anyway?? – Digestive Health Lesson #4

/ Katie P. Tolley, RN, MSN, CPNP, PMHS / Leave a comment

gluten-freeGluten is the latest buzz word in nutrition.

But, so many people have no idea what it is.

When friends of mine with PhD’s start asking for more info, it’s time for an article about gluten and why it’s a problem.

So, What is Gluten??

Gluten is a the protein found in the seed of wheat, barley, and rye.

the-gluten-protein-is-mainly-found-in-the-endosperm-of-grain-kernel-seedHere is definition from Celiac.org:

Gluten is a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.
Read more here.

Why is it a problem? 

Gluten per se isn’t the problem for everyone (more on that below). It’s the amount of gluten in the standard american diet, and the tampering of the native seed.

When you look at the diets of most Americans, approximately 80% of meals have a gluten component. There is too much bread, breading, pasta, crackers, croutons, tortillas, etc. in our meals.

Gluten can be inflammatory for many people, too much gluten can be inflammatory for anyone. Inflammation can lead to other chronic diseases, I talk more about that in my article explaining how Inflammation is the root of most disease.

Chronic inflammation occurs because of a process called Intestinal Hyperpermeability, aka, Leaky Gut. I explain this process and how it leads to chronic inflammation in my first digestive health article.

The lifelong health issues I have come from being sensitive to gluten and dairy, but I do not have Celiac Disease and my sensitivity does not show up on allergy testing. That means absolutely nothing though. I learned more about Gluten sensitivity from a GI Specialist last spring during a Pediatric Conference at Children’s Hospital of Philadelphia (CHOP). Here are the numbers he shared…

  • 10% of our population has Celiac Disease
    • These people CANNOT eat gluten without major symptoms.
    • Many people in our population are undiagnosed, continuing to eat gluten will cause multiple health problems. Think ADHD, Thyroid issues, Irritable Bowel, Autism, Epilepsy, and the list goes on.
  • 40% of our population has Gluten Sensitivity
    • Symptoms are more subtle than Celiac Disease; stomach pain, headache, sinus issues, eczema, constipation, brain fog, lethargy, food cravings, mood swings, depression, anxiety, focus issues, etc.
    • It will get worse.
    • It will cause chronic inflammation and intestinal hyperpermeability.
    • It will most likely cause Celiac Disease if gluten is continually consumed, and will definitely lead to a host of other disease processes. (Please refer to the digestive health articles above for more details.)
    • **If you read some research, please note, some people in modern medicine will tell you there is no way to confirm gluten sensitivity. THIS IS NOT TRUE!! There is a way for doctors to check for gluten sensitivity!! It’s as easy as running a simple blood test for gluten immunoglobulins. I know this, because that’s how we found out my son cannot have gluten. When his Holistic Doctor did labs, the antibodies for gluten and wheat were 5-6 times normal. His Celiac tests and allergy tests are negative. I also know this because one of the top specialist in GI Pediatrics told me all the same stuff himself with research and a groovy powerpoint presentation!

One of the biggest reasons we need more awareness and sensitivity is the vast amount of food that contains gluten, and the vast amount of people, especially children that should not be eating it. If we look at the percentages above, 50% of our population should avoid gluten, yet, 80-90% of our public food choices contain gluten.

THIS IS A HUGE PROBLEM FOR OUR CHILDREN AND FOR OUR FUTURE!!!brain-fog

If you think it’s hard to function as an adult with stomach pain and headaches and brain fog, try being a kid, sitting in school after eating mostly gluten for breakfast AND lunch and having anxiety and mood swings… Is it the kid? NO, it’s his food! AND IT’S CHANGING HIS FUTURE! And, he’s a problem in class sitting next to your kid, and that’s why you should care!

I could go on about how reducing our gluten intake has changed my family’s health, but I’ll invite you to read through my blog a little more to find that out, there’s plenty of evidence.

If you want to read how gluten breaks down in our system and causes damage, read how “Getting ‘Glutened’ is Drugging My Kid!!”

I share because I care. I want a better world for me and you and our children.

Please, practice wellness so you live a happier and healthier life. Your loved ones will be awfully glad you did! Enjoy the Journey! 🙂

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Photo compliments of glutenfreesociety.org 

 

 

Natural Cold (URI) Remedies

/ Katie P. Tolley, RN, MSN, CPNP, PMHS / Leave a comment

Yesterday, my girl was feeling bad, stuffy, headache, sore throat, a little nausea, and so upset about it all. She is such a healthy child, she doesn’t do sick well, it brings tears. This just means I need to try double hard to make it go away quicker… how do you chase a cold, a virus, away quicker? There aren’t meds for that… are there? Not the traditional medicines people think of, but there are remedies…. Natural URI Remedies Do Work!

honeyWhen Drew complained of a headache and sore throat… I went straight for the honey. Honey is soothing for a sore throat and helps to relieve coughing. The cough may not completely go away, and that’s ok, for good reason. Coughing is our body’s natural defense against foreign invaders in the lungs. Anything solid that starts to enter the airway gets coughed back up. So, the goal is not to suppress the cough, but eliminate the problem that is causing the cough. Easier said than done, you can learn more about coughs here.

I totally believe in herbal throat drops, I’ve used Ricola for years, and now use doTerra’s On Guard Throat drops too. Even before I knew all the good stuff about herbs and holistic health, I was using the Ricola. After 24-48 hours with a Ricola, I always have much less irritation, inflammation and coughing. Drew tried a few different flavors, but it’s not her things, she’s funny about anything minty, spicy, etc., and these fall into that catagory for her. She’s sticking to the honey. 😉

Peppermint_15mlFor headaches, we use peppermint and lavender essential oils. Me, I add a little citrus of some sort too, citrus scents are my fave, they’re uplifting. I used a blend of lavender, peppermint, oregano, eucalyptus, clove, and wild orange on Drew’s feet when she napped. Morgan has been using the same blend this week too. Lavender_15mlIn the past, I’ve used lavender and peppermint for migraines and had some relief, but found the migraine trigger needs to be eliminated before I’m getting complete relief from the migraine no matter how often I use my EOs. If you’re interested in more info about EOs, read my article about EO’s and how my family uses them. 

Homemade chicken soup with real bone broth is good to help boost the immune system. bone-brothBone broth is healing in so many ways, it’s good for the gut and the immune system. I buy my bone broth online from The Brothery or Thrive Market. Having good nutrition is going to help speed up the recovery process.

Always, always hydrate. The more hydrated, the easier it is for your body to flush the germs out. We prefer Vitamin Water. I like Vitamin Water because of the extra vitamins and minerals along with electrolytes, all necessary to rehydrate. Vitamin Water is made with real cane sugar or stevia instead of High Fructose Corn Syrup or other artificial sweeteners. Don’t forget the benefits of a good cup of hot natural herbal tea too.

Speaking of hydration, it’s really important to stay well hydrated with fevers. This is tough with young kids. Use whatever method you can to get hydration in them. I encourage only treating a fever with medication like motrin or tylenol if it’s high or if the child is really miserable. I usually use the 101s as my tipping point. A fever is the body’s way to fight off germs, so rushing to eliminate the fever isn’t always the best remedy. Read more about fevers in my previous article here.

A warm bath to help with relaxing and fever reduction can be a twofold remedy. 583__44742-1445018174-190-250Your body can rest, and the bath is a great way to help bring down a fever naturally. Rest is the path to healing. We put lavender bath salts and Everyday brand eucalyptus mint bubble bath (from Thrive Market) in the bath to help with relaxation (lavender) and to open the sinuses (eucalyptus and mint). The bath was the most helpful therapy of all, that’s when the tears disappeared and I started to see a twinkle of a tired smile.

How long does a URI last? This really depends on how healthy your immune system is and how capable it is. Most URIs last 7-10 days, peaking on days 2-4. If you are already dealing with other chronic issues, eating poor food, working too much, not getting enough rest, not staying hydrated, and just never take time to catch your breath, you are gonna get sick a little more often, it will probably be worse than in a healthier person, and it’s gonna take longer to recover. Just look around, there are examples of this theory everywhere. This is why wellness matters. 😉

If you want to recover quickly from a cold, you have to be healthy before you catch a cold. If you want to recover from any illness, you have to keep your immune system prepared to fight off whatever it encounters. That’s the most important job you have, taking care of you… That’s why I preach wellness.

Stay Healthy Friends, it’s the best way to Enjoy the Journey!

What are your remedies for a “cold” (aka Upper Respiratory Infection aka URI)??

Be educated. Be well. Kp 🙂

 

Digestive Health Lesson #1: Leaky Gut

/ Katie P. Tolley, RN, MSN, CPNP, PMHS / 3 Comments

“ALL DISEASE BEGINS IN THE GUT.” – Hippocrates

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I can pinpoint my gut issues all the way back to middle school in the suburban brick rancher I grew up in, and more specifically right down to the bowl of gravy, loaf of bread, my friend Lori, the stomach pain, and the bloating that came along with it. Those problems go way back. This is just one example of the bad food exposure that I subjected myself to growing up. Many of us did, we didn’t know it was that big a deal. What damage could it possibly cause, we were 14, just kids. Yes, well, so is my boy now, and his issues seem to have a similar root cause. Food. The wrong vs. the right… My issues manifested as irritable bowel, asthma, acne, eczema, and eventually fibromyalgia. My boy, Josh has multiple gastrointestinal and neurological symptoms, and has dealt with them most of his life.

stomach painHow do we know it’s food? Continue reading →