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Book Review: The Paleo Approach by Sarah Ballantyne

12 May 2015 - Posted by Kathryn Kos under , ,

The Paleo Approach

Are you struggling with an Autoimmune Condition such as, autoimmune thyroid (hashimotos), celiac, crohns disease, or psoriasis to name a few? Do you struggle with digestive issues? This book is a MUST READ! Sarah Ballantyne, PhD of The Paleo Mom created a thorough, well written and easy to understand guide addressing all aspects of autoimmune disease.

In this book, Sarah discusses everything you need to address when struggling with autoimmune disease. Following a very specific Autoimmune nutritional protocol is a key piece in reversing autoimmunity. Sarah lays out an easy to understand yet quite thorough protocol that addresses more than just these dietary changes. She addresses the causes of autoimmunity such as nutritional deficiencies, infections, and leaky gut. She dispels myths regarding trendy diets like juicing and smoothies, but also details some of the benefits so the reader can make an informed decision.

This book is not just a nutritional protocol.

Many aspects of autoimmune disease that are often overlooked are covered in this book! The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body is an all-encompassing lifestyle protocol. Sarah discusses the impact of stress, coping mechanisms for stress, getting enough sleep, circadian rhythm, and exercise. There is so much more to autoimmune disease than just diet, and Sarah leaves no stone unturned.

One of my favorite aspects of The Paleo Approach is that Sarah answers every question you can think of regarding her approach. How do I eat in restaurants? What can I eat for breakfast? How long do I need to follow this protocol to experience changes? Can kids follow this approach? She answers all of this and much more in great detail.

As an NTP I utilize this protocol with my autoimmune clients. I will continue to recommend this book as an amazing resource and tool to facilitate the healing process. Get a copy for yourself here.


Top 5 Foods for Leaky Gut

12 May 2015 - Posted by Kathryn Kos under ,

Guest post by Kathryn Kos of Primal Bliss Nutrition

Best Nutritional Recommendations for Intestinal Permeability

White Turnip Vegetables

When I work with clients who are struggling with leaky gut or autoimmune issues, I recommend dietary changes such as removing difficult to digest foods (foods that are not fully digested and can easily pass through the gut) like gluten, dairy, and sugar, and soy. However, just removing these offending foods in many cases is not enough.

The best way to decrease permeability of the gut lining is through food. However, sometimes taking supplements, such as taking a quality probiotic supplement is also imperative.

What are some of the gentler recommendations I make that for my clients?

  1. Apple cider vinegar (2 TBS in a little water about 15 min. before meals) is a great way to increase digestive production naturally.
  2. Eating fermented foods such as sauerkraut, kimchi, and drinking kombucha tea helps to increase probiotic and enzyme activity.
  3. Consuming beet regularly helps to thin the bile and help digest fats so you get those essential fatty acids digested.
  4. Eat coconut oil as it is a natural antifungal, antiviral, and antibacterial. It can help with overgrowths of unwanted bacteria.
  5. Drink mineral rich bone broth, which contains nutrients that help to strengthen the digestive tract.

Stress is also a huge contributor to leaky gut! I recommend walking, yoga, meditation, or gentle stretch each day.

Take time to nurture your mind and your body! Now that spring is finally here, take time for yourself each day. Open the windows, get outside, and take in some fresh air and sunshine!


Minerals and Muscle Recovery

1 April 2015 - Posted by Kathryn Kos under ,

Did you know that minerals like magnesium aid with stress response from exercise and speed recovery?

Minimizing stress through magnesium supplementation helps the body to recover from exercise-induced stress more efficiently. According to Kevin Cann (writer for www.RobbWolf.com), “Magnesium has an important protective effect in the body against damage produced from all kinds of stress. When we exercise, our sympathetic nervous system turns on and we experience a flight or flight response. In order to recover quicker, we need to switch the body into a parasympathetic (relaxed) state. Magnesium has a natural calming effect on the body. Magnesium actually plays a role in turning on our parasympathetic nervous system.” – Read More

In a double-blind randomized study1 carried out by Gulf, Bender and Gruttner (from Institute of Clinical Chemistry and Pathobiochemistry, University Medical School, Justus-Liebig-University, Giessen, Germany), 23 competitive triathletes competing in an event consisting of a 500-meter swim, a 20-km bicycle race, and a 5-km run were studied after 4-week supplementation with placebo or magnesium. The stress-induced modifications of energy and hormone metabolism described in this study indicate altered glucose utilization after Mg- supplementation and a reduced stress response without affecting competitive potential. Magnesium supplementation reduced the stress response in the body for these athletes.

Magnesium is also depleted during strenuous activity and increases the need for magnesium in athletes by 10-20%. Magnesium deficiency reduces the efficiency of the body to perform work, and increases the amount of oxygen needed. This hinders athletic performance.

“Despite magnesium’s pivotal role in energy production and sports performance, many coaches and athletes remain critically unaware of its critical importance in maintaining health and performance. Research suggests that even small shortfalls in magnesium intake can seriously impair athletic performance.” – Ben Greenfield, Author of Beyond Training: Mastering Endurance, Health & Life

If you are looking to minimize the stress on your body associated with strenuous exercise, as well as increase your personal performance, consider using a quality magnesium supplement!

  1. Golf SW, Bender S, Gruttner, J (1998) On the Significance of Magnesium in Extreme Physical Stress. Cardiovascular Drugs and Therapy, Volume 12, issue 2, pp 197-202. [Springer]

Book Review: Beyond Training by Ben Greenfield

31 March 2015 - Posted by Ashley under ,

Beyond Training, by Ben Greenfield

Can something as essential to our wellbeing as fitness be detrimental to our health? Of course it can. The complex machine that is our body has the potential to do amazing things – but our challenge is to unlock this potential without triggering the numerous land mines buried along the way.

“I love getting fit, feeling good about the way my body looks, and fulfilling my deep-seeded drive to live life to the fullest by achieving difficult feats of physical performance. But I was fed up with feeling like crap from all the extreme exercising, strange foods, feeling of constant stress and soreness, and worry about the toll my hectic lifestyle was taking on my body. So I created a way of training, eating and living that is perfectly healthy and natural, but still allows me to look, feel and perform at my peak capabilities. And then I wrote this book to share with you.” – Ben Greenfield

In Beyond Training: Mastering Endurance, Health & Life, Ben Greenfield navigates this treacherous field with thorough research and experience born of a fitness expert and health advocate. Detailed and incredibly informative, this book is an excellent reference for the die-hard fitness enthusiast all the way down to those simply seeking an active, healthy lifestyle.

Ben’s goal was to create one single, convenient portal that gives you all the lifestyle solutions, coaching, consulting, foods, supplements, gear, technology, biohacks, knowledge and education that you need to live life to the fullest while pursuing the ultimate combination of health and performance.

Broken out into 5 segments – Fitness, Recovery, Nutrition, Lifestyle, and Brain – you’ll find nearly 500 pages chock full of the pros and cons of training methods, techniques for rapid recovery, traditional foods and digestive health, creating a healthful living environment, and more.

For those of you interested in further insight on the complexities of our body and going Beyond Training, we recommend getting a copy of your own.

Find it on Amazon for Kindle, or in hardcover!


Wellness Mama’s Guide: Healthy Pregnancy

3 March 2015 - Posted by Kathryn Kos under

Nutrition, Supplements,  and Lifestyle for Your Healthiest Pregnancy and Birth - Order Now

Wellness Mama's Guide to Healthy Pregnancy

Looking for some thorough information on how to have a healthy pregnancy? This guide written by Katie, The Wellness Mama is full of useful tips. Katie partnered with Joule Birth, an organization working to bring basic medical supplies, alternative energy and midwife/doctor training to remote areas of the world. 100% of the proceeds from this e-book go to help Joule Birth’s efforts.

The Wellness Mama’s Guide to a Healthy Pregnancy discusses both prenatal nutrition and lifestyle changes that lead to an optimal pregnancy. She details foods to focus on and foods to avoid during pre-conception, pregnancy and breastfeeding.

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The Truth About Colds & How to Boost Your Immune System

5 February 2015 - Posted by Kathryn Kos under

Pasteur vs BechampWant to know the truth about fighting colds? Many people think the correct way to strengthen your immune system is to “kill off the germs.” A bit of medical history reveals a different story. A French biologist named Antoine Bechamp was a prominent teacher in the 1800’s who studied and taught cell biology. He would be much more prominent of a figure today, if it wasn’t for Louis Pasteur and his germ theories.

Pasteur researched information on the germ theory of disease and did everything in his power to get his name on it, going so far as to claim he actually “discovered” germs. This set the stage for pasteurization and modern pharmaceutical interventions for fighting off illness.

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Book Review: Pottenger’s Prophecy by Gray Graham

5 February 2015 - Posted by Kathryn Kos under

Pottenger's CatPoor nutritional choices have a direct impact on our immune health. The theory of epigenetics suggests that the foods we consume, as well as how we prepare and store these foods, can alter our genetics and the genetics of our offspring. Therefore poor immune health in the parent can actually be passed on to the genetics of the child. This impact can last for several generations!

Pottenger’s Prophecy: How Food Resets Genes for Wellness or Illness reveals how we can alter our genes through consuming, storing, and preparing quality foods unlike that of a standard industrialized diet.

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Magnesium Deficiency & Soda

1 January 2015 - Posted by Kathryn Kos under

If you are among those that enjoy fizzy soft drinks… you may want to reconsider!

We humans do not produce magnesium on our own. Magnesium and other minerals can only be obtained from the earth. Their biological role is multifaceted. Minerals help to maintain the pH of the body and are necessary for proper nerve conduction, contracting and relaxing muscles, and tissue growth.

Drinking Soda Can Rob Your Body of Necessary Minerals | Ancient Minerals BlogMany people are unaware of the negative effect soda drinking has on mineral intake, mineral absorption and assimilation within the body. In middle-aged adults, consumption of one soda a day is associated with a 48% higher prevalence and incidence of multiple metabolic risk factors linked to magnesium deficiency, such as diabetes, obesity, and higher resting blood pressure. Carbonated soda consumption is negatively associated with achieving adequate calcium and magnesium in children aged 6 years and older. Consuming just 8 ounces of carbonated soda decreases the likelihood of achieving recommended calcium intake for children by 40%.

In this piece we will be discussing the different components of soda that contribute to magnesium depletion in the body.

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Female Guide to Magnesium – Part 1

5 August 2014 - Posted by Ashley under , ,

Female Guide to Magnesium - Part 1: Obstacles Women Face in Maintaining Adequate Magnesium LevelsIf you’ve ever walked the supplement aisles of a grocery store, you’ve probably noticed that there are very well-defined differences in men’s vs. women’s supplements. This same principle applies not only to blends of vitamins, minerals, and herbs in individual products, but also to label-recommended use and dosage amounts. Women have not only their own multivitamins, but also multivitamin varieties, blends catering to reproductive and sexual health, anti-aging formulas, fitness supplements, and (of course) weight loss aids.

In light of these important differences, we figured: Why not magnesium?

In this two part series we’ll explore the unique needs and options that women have for ensuring optimal magnesium. However, before we get into tactics on intake, we first need to tackle the obstacles that women in particular face.

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5 Reasons To Pack Magnesium For Your Vacation

9 April 2014 - Posted by Ashley

If you’re amongst the many people who are taking time off for Spring Break, we have something we’d like to impart…5 Reasons To Pack Magnesium For Your Vacation | Ancient Minerals

Don’t forget your magnesium!

So often when we decide to set off for relaxation, fun, or just a change from our everyday routine, we forget some of the most important items in our effort to just let go and enjoy. But what if we told you that bringing something as simple as magnesium along on your trip could, in fact, help you enjoy your trip a lot more?

Here are 5 great reasons why you should make room in your suitcase for your magnesium:

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