You Just completed Whole30, Now What?

You put so much time and effort into doing whole30. You feel great, your holiday pounds have diminished, and all that fatigue and bloating are gone. But now that it’s over, you’re probably asking yourself, “Now what do I do? Do I have to eat this way forever to feel good? Can I go back to how I was eating before and hope that whole 30 January was enough to get me through to next January?”

Don’t let all of your hard work go to waste! One round of whole 30 isn’t enough to last you forever (or even a year) but if you go back to eating anything and everything like you were before, you might as well go back to December and skip whole 30 January. It’s not going to do you or your body any good to undo your hard work over the past 30 days, but that doesn’t mean you have to be as strict with your diet all the time moving forward.

Healthy eating shouldn’t feel like a hindrance on your social life, or break the bank. Your goal was probably to detox your body and feel better (in addition to all the other benefits you probably gained). Be smart about your food choices moving forward and find a meal plan that works for you! Everyone has different nutritional needs and preferences. The way we eat isn’t necessarily a one size fits all approach, and so your plan coming off of whole30 may not look like everyone else’s either. Move forward in a way that works for you, whether that is continuing this way of eating 50% of the time, 80% of the time, all the time, or not all. Regardless of what you choose to do moving forward, ease yourself out of whole 30 in a way that will set you up for success.

When coming off of whole 30, it’s important to remember a few key things.

1. Go slowly. If you jump back into your old way of eating overnight, your body isn’t going to be happy about it, and neither will you. Your body and organs are probably cleaner than they have been in a while. You wouldn’t get a car wash and then take your car off-roading through the mud, would you? No! So don’t do this to your body either. Slowly reintroduce foods you have been avoiding. This not only gives your body time to adjust, but can also help illuminate any food sensitivities you may have. If you reintroduce multiple foods at once and then notice the return of some of your symptoms from before whole30, you won’t know which foods are causing them and which foods your body can tolerate well.

2. Choose wisely. Pick one of the things you missed the most during whole30 and start there. Add back in foods that are less likely to aggravate first, such as non-gluten grains, dairy, or alcohol. This way you get back some of the food you missed while you were doing whole30, but you’re not over doing it. You may realize that there were some foods that you didn’t miss that much and choose to keep them out of your diet moving forward.

– Non-gluten grains, such as rice, quinoa, and corn, can often be added back in without problems. If you do notice any problems with any of them though, keep them out. This will be true of any foods you add back in- if they cause you problems, you are better off without them!

– Dairy: Hard aged cheeses are typically tolerated better than other dairy products like soft cheeses, yogurt, and milk/cream

– As for alcohol, your liver will thank you for keeping this out of your diet for as long as possible. When you do reintroduce it, choose a healthier option such as red wine, rather than beer or liquor made from grain. If you choose beer, select a microbrew rather than a domestic beer (domestic beers tend to contain multiple grains, including gluten, as well as other additives and chemicals).

Add gluten grains and other whole30 no-no’s to your diet last, if at all. You may find that you feel better staying off of gluten, dairy, soy, and/or sugar, and continue to eliminate one, if not all, of these foods indefinitely. Just make sure to reintroduce each of these items one at a time if you choose to reintroduce them at all, and don’t overdo it when you do. This way, you can figure out which foods your body can handle and which it doesn’t do well with.

3. Monitor your symptoms. As you add back in foods, make sure to take note of the return of any symptoms you had before doing whole30, such as gas, bloating, fatigue, insomnia, indigestion, acne, or weight gain. This is why it’s best to add foods back in one at a time, so that you can figure out which foods are contributing to your symptoms, and which foods your body seems to tolerate well. You may find that your body can handle some foods in smaller amounts, 1-2 times per week or every other day, but not daily. This is common and is a good way to keep the foods you like in your diet without over doing it. Monitoring your symptoms can help you figure out which foods you need to avoid completely and which you can keep in your diet but in smaller amounts.

4. Treat yourself. Limit your treats but when you do treat, make it worth it! Choose something that you really want to eat, and don’t feel guilty about it! You deserve an occasional treat. When you’re eating healthy most of the time, you have earned it!

5. Be flexible. You may decide you want to eat similar to whole30 moving forward since you feel so good! Remember that you don’t have to be strict all the time, and that as long as you are eating well most of the time, you will continue to feel better. A lot of people will try to eat this way 80% of the time and know that the other 20% percent of the time they can be more flexible, and enjoy a treat here and there.

All of your food doesn’t need to be labeled “whole30 approved” to be healthy. Aim for eating healthier overall – avoiding foods that you notice you don’t feel well after eating and avoiding chemicals, preservatives and unhealthy additives like MSG. An easy way to do this is to look at the ingredients before you buy anything and if you don’t know what an ingredient is, then you shouldn’t be eating it. Many foods like condiments have added sugars in them so compare labels when shopping. Look for foods and condiments that are lower in sugar if you don’t have time to make them yourself.

6. Set yourself up for success. Plan out which foods you want to introduce first and plan your meals accordingly. Hang on to your favorite recipes from the past month and use them moving forward. Your goal to eat healthy for 30 days doesn’t mean you can’t continue eat that way, or enjoy the meals that were your favorites while you were doing it.

You are better off eating healthier most of time, even if you’re not eating that way all of the time. So be flexible, experiment with different recipes and foods, and find a plan that works for you. If you are too restrictive or don’t include foods that you love, it won’t be sustainable long term..

Check out the menu ideas at Gutsy & Co for dinner ideas and recipes that are grain, dairy, and soy free, without sacrificing flavor; and make sure to keep checking back for new recipes!

De-stressing without booze

Do you feel exhausted and stressed out after a long day at work? Do you often grab a drink in the evenings because of that? It’s easy to come home after a long day and reach for that glass of wine (or pint of beer or shot of your favorite liquor) to help you relax. You may feel like it is helping you de-stress, but in reality it’s not helping your body deal with the stress any better, and can actually make your sleep worse.

Ways to destress without booze:

1.       Hit the gym. Exercise helps you naturally fight stress and decrease the overall stress load on your body. Exercise allows us to get our mind off of our stress, recharge our bodies and metabolism and acts as a natural mood booster. It’s a great way to burn off that steam you have after a long day. It doesn’t have to be at the gym either- get outside for a walk or run or go on a bike ride.

2.       Eat a good dinner. Getting good nutrition in your body, including healthy fats, protein, and vegetables can help feed your adrenal glands (your stress glands) and fight inflammation which can help decrease the effects of stress on your body. This doesn’t just apply to dinner either. Making smart food choices all day long can help set you up for success by providing your body with the nutrition it needs throughout the day so that you aren’t starving when you get home and finding yourself stressed about what to cook for dinner and trying to do it in a rush. Menu planning can also help you avoid the dreaded “what’s for dinner?” question every night and allow for better food choices in your life.

3.       Get intimate. Intimacy with your partner can help decrease your stress levels and increase your happiness, and can also decrease your blood pressure and boost your immune system. This makes connecting with your partner a great way to destress and helps you maintain a healthier relationship in the process. It’s a win-win for both you and your partner.

4.       Mindfulness. Meditation, deep breathing, yoga, and reading, are all great ways to help decrease your body’s stress response and help you feel more relaxed and at ease. They can help get your mind off of the daily stressors you’re feeling that may be pushing you to reach for that drink at the end of the day.

a.       Alcohol is often used as a distraction from our stress, work, or whatever we are trying to destress from. Mindfulness can help us figure out why we feel the need to drink to destress and getting to the bottom of it can be one of the best ways to avoid using alcohol in an unhealthy way.

5.       Take a walk. Getting outside and breathing in fresh air and connecting with nature is great for your mood and overall health. You can walk with a partner, or alone, whichever you find the most helpful. Some people use walking as a sort of meditation while others use it as a social activity. Pick what works for you and make it happen. A great way to work this into your evening routine is to go for a walk with your partner and/or kids after dinner. You get family togetherness and physical activity all while decreasing your stress in one easy to do activity.

6.       Do something fun. Somehow in our busy overscheduled lives we forget to take time for fun. We get so preoccupied with work and chores, and the other million things we have to do every day, we forget to have fun! Allow time for something fun with family or friends and let your stress melt away. This doesn’t have to happen every day – trying to schedule that in on the daily would just create more stress! But making sure it happens weekly, bi-weekly, or at least monthly is a great way to find balance between work and play.

7.       Take some me time. Figure out what helps you destress (that doesn’t include alcohol) such as a warm bath, reading, watching a favorite show, or a hobby, and make time for it. Make time for something that is just for you. This may have to happen after the kids are in bed and the daily chores are done, and that’s okay, as long as you make it happen. Make time for yourself – get out of your head and simply take time to do something that you enjoy. The most important part: don’t feel guilty about it. You work hard and you deserve it!  

Reaching for that drink is easy, and is fine if it’s one of your many ways to unwind. But if you find yourself reaching for a drink whenever you are stressed out or every night, then incorporating some of these other stress-busting methods may be just what you need!

Contact Dr. Sahni with any questions you might have about healthy ways to destress at her Naturopathic practice in Portland, Oregon!

Your exercise questions answered!

Exercise:

Is exercise really that important for my health? If I don’t need to lose weight, do I still need to exercise?

- Yes! Exercise has physical and mental/emotional benefits. Physically, exercise helps to reduce inflammation, boost your metabolism, burn fat, strengthen your cardiovascular health, boost lung capacity and improve your digestion. Exercise can also help boost your energy levels, and your memory and brain function. The mental and emotional benefits of exercise include improved mood, decreased stress levels, and increased relaxation.

- Exercise:

o   Better energy. Exercise helps boost your metabolism and your thyroid which means more energy for you. It also helps improve your sleep at night providing you with a more restful night so you have more energy throughout the day.

o   Improves your cardiovascular health which means lower blood pressure and a reduced risk of heart attack and stroke.

o   Improves your immune system. Exercise boosts your immune system which means you get sick less often and it’s less severe if you do get sick.

o   Improved muscle and bone health which means stronger muscles, healthier bones and less osteoporosis (and fractures).

o   Improves digestion which means less indigestion and constipation.

o   Improves your brain function and reduces your risk of dementia.

o   Improves your mood which means decreased rates of depression and anxiety.

Am I doing enough? How much is too much?

- The ideal amount of exercise is different for everyone. We all have different needs, different health and exercise goals, and different bodies. In order to figure out how much exercise you need, determine what your exercise goals are. The key to the right amount of exercise is balance. Are you looking to get healthier, decrease your stress, improve your cardiovascular health, lose weight, or simply just tone up?

- Start slow. If you haven’t been exercising, starting out exercising 6-7 days a week right out of the gate is not only hard to commit to long term, but is also hard on your body. Let your body adjust to your new exercise regimen by starting slow – think 2-3 days/week with lighter exercise before jumping right in. If you are sore for more than a day (or two) after you exercise, you likely overdid it. Slowly add in an extra day when you are no longer sore from your current exercise. Increase your intensity and duration as you notice that what you have been doing is getting easier and is no longer as challenging or satisfying and your heart rate is getting as high as it was when you started.

- If you’re looking to improve your overall health or tone up physically, often exercise every other day is sufficient, including a variety of exercises to improve your outcome. If you’re just starting out, start with 2-3 days per week and work up to 3-4 days/week.

- Exercise is great for stress relief, but too much exercise can actually be an added stress on your body. That means that some of the great benefits of the exercise you just did are negated by the extra stress from overdoing it. If you are under a lot of stress, plan to exercise 2-3 days/week to avoid over-stressing your already stressed out body and increase the days as your stress decreases. This also applies if you’re trying to lose weight. While more may seem better for weight loss, it can have the opposite effect if you stress out your body and your adrenal glands (your stress glands) in the process. Stressed out adrenal glands actually promote weight gain. For more information on stress and adrenal health, click here.

- For cardiovascular health, you want to make sure you are exercising enough to increase your heart rate and strengthen your heart muscle, without overdoing it. If you end up feeling lightheaded, experiencing chest pain, shortness of breath (more than would be expected from your activities), or over-fatigued afterward, you need to slow it down. These may be a sign that you are doing more harm than good by overworking your heart instead of strengthening it. Decrease the time and/or the intensity of your activity to ensure you are not getting these side effects.

What’s the best exercise for me?

- Different types of exercise have different benefits so which exercise you pick will depend on your exercise goals.

- If you’re looking to help promote bone health and avoid osteoporosis as you head into menopause, you need weight-bearing exercise, such as light weight lifting. Weight-bearing exercise helps to improve bone density.

- If you’re looking to lose weight, the most efficient exercise is a mix of strength training and cardio interval training. Interval training burns fats and can help increase your heart rate more quickly and burn more calories in a shorter amount of time.

-  If you are looking for stress reduction, try cardio (such as hiking, fast walking or light jogging) and exercise that incorporates mindfulness such as yoga. Hiking is a great option because it gets you outside in nature while you’re exercising which can have added stress busting effects. Exercise for stress relief should be enjoyable. If you don’t enjoy the activity, it is not going to be as beneficial for stress relief.

- If you have limited time, choosing higher intensity exercise such as high intensity interval training with high intensity bursts of cardio mixed with weight training or slower paced cardio is a great option. You want to aim to get your heart rate up quickly if you have limited time to make sure you’re getting the most out of your shorter workout.

There are so many health benefits to exercise. Exercise is not just important if you’re trying to lose weight, but it helps your overall health and wellness. Any exercise is better than no exercise so start exercising today to experience the benefits.

Schedule a time to meet with Dr. Sahni in her Portland, Oregon Naturopathic Practice to discuss ways you can sustain a healthy life!

Picky Eaters

Picky eaters

One of the things I hear so often is that kids will only eat a few foods and refuse everything else. This is more common than you think, but it doesn’t have to be that way forever. While taste buds start to develop while babies are in the mother’s womb and continue to develop over the next few years, it’s never too late to introduce new foods and add to the list of foods that they will eat.

7 tips to help your picky eater:

1. Offer variety includes offering a variety of foods as well as varying the way that each food is prepared or cooked.

a. Food variety: we want to offer our kids many different types of foods to learn what they like and don’t like, as well as expose them to new flavors and textures and help build their palate. A variety of foods also means a variety of nutrition. Offering multiple food groups as well as variety within each food group is key. If you know your kid loves carrots, that’s fantastic. But feeding them carrots as their only vegetable because you know they like it will cause them to get burnt out on carrots and leaves them lacking nutrients that a variety of vegetables would provide. Each food group has their benefits and variety will help make sure they are getting a well-rounded balance of nutrients from their foods.

b. Cooking the same food a different way can create different flavors and textures and your child may like a certain food cooked one way but not another. So if they don’t like steamed broccoli, try it roasted with garlic or pureed into a mash or raw. Just because they don’t like a food one way, doesn’t mean they won’t like it any way.

2. Offer foods, don’t force them. If you force your kids to eat certain foods it can create a negative relationship with those foods.

a. Place a variety of foods on the table, or even on their plate, and encourage (not force) them to try at least one bite of everything served. If they continue to see new foods on their plate without being forced to eat them, they will be more enticed to try them. While some kids need a lot of “encouragement” to try new foods, if they are really fighting you on a certain food, stop pushing it at that meal and try again another time. Repetition is key and so continuing to offer healthy options in addition to the foods you know they will eat at every meal will help encourage them to try new things.

b. We all have days where some foods sound better than others and days we aren’t in the mood for certain foods. The same goes for kids, even those who are too young to fully express this. If your kid doesn’t want a certain food at a certain meal, it may just be that they aren’t in the mood. Don’t force it, just try it again another day.

c. Don’t stop serving a food just because they didn’t try it. It takes time for taste buds to develop and for some kids it takes multiple exposures before they are willing to try a new food. Taste buds change too, so if they don’t like a certain food now, it doesn’t mean they never will.

3. Have realistic expectations. While it would be lovely if we could get our kids to eat a balanced meal at every meal, it’s not realistic. Getting kids to eat the foods we want them to is hard enough, so don’t expect them to eat perfectly at every meal. For younger kids, looking at what they are getting in their diets over an entire week is a better gauge of their overall food intake rather than looking at each individual meal. A variety of healthy foods including protein, healthy fats, and vegetables is the goal, but getting some of all of these foods in over the course of a week is more realistic. I’d rather hear that kids are getting variety in and eating different foods throughout the week rather than the same foods all the time, so don’t stress if they aren’t eating perfectly every day. They may have days where they eat more healthy foods than others and that’s okay. It’s all about balance.

a. Change doesn’t happen overnight. Allow some time for your children to adjust to new foods and new ways of eating. You can’t throw out all of their favorites and expect them to embrace all the new foods you are giving them immediately. Give them time to transition and explore. Serving new foods along with their favorites creates safety for them - knowing that new foods doesn’t mean they have to give up their old favorites, and that there is something on their plate that they like in case they don’t like the new ones at that meal.

4. Focus on what they like and add from there. Offering a mix of new foods and the foods you know they’ll like helps take some of the fear of new foods out of it. By seeing new foods alongside foods they recognize, they will feel more comfortable and willing to try them. If they are presented with a plate full of things they have never seen before, it can feel overwhelming. Offer them at least one thing that they like on their plate and then fill the rest with new foods, or start with one new food alongside many favorites. Finding foods that are similar to the ones they already like can be helpful too. If they love chicken tenders with dipping sauces (like ketchup or BBQ sauce), serve them grilled chicken (cut into pieces similar in size and shape to tenders) with the same dipping sauces. It’s a small change but helps them start developing new tastes and comfort with new textures.

5. Exemplify positive eating habits. Kids learn from the people around them and as parents/caretakers, we are some of the biggest contributors to our kids’ behaviors. When they see us eat healthy foods, they are more inclined to eat healthy foods too. If they never see you eat vegetables (or complain about them when you do), then they are not going to want to eat them either. Showing them that healthy eating can be delicious, fun, and easy is the best way to get them eating healthier. This also includes sitting down for family dinners to show them the importance of sitting down for a meal and focusing on their food (not focusing on screens or other activities while eating). Family dinners are a great way to show your kids healthy eating habits and encourage and cultivate a positive relationship with food.

6. Create a positive relationship with food. Family dinners where your kids see you have a positive relationship with food is a great starting point and offering foods without forcing them helps enforce this too. If meal time becomes a battle or a negative experience for our kids, it can create a negative association with food for them. The more uncomfortable they feel at meal time, the more likely they are to stick to their favored go-to foods because they are comfortable. Getting our kids to step out of their comfort zones is necessary to get them to try new foods, and kids need to feel safe and comfortable to do that. Help create a positive relationship between your kids and food.

a. Let your kids pick out the new foods that they want to try, such as new fruits and vegetables at the grocery store. If your kids pick it out themselves, they are more likely to try it. This also allows them to ease into new foods by picking those that are appealing (rather than intimidating) to them.

b. Involve your kids in the “what’s for dinner?” conversation. If your kid feels like they have a choice in what they eat, they are more likely to eat what they choose. Food is one way that kids often try to exert some control in their lives because they are so many other areas that they feel powerless in and we literally cannot make our kids eat and they know this. Let them choose what they want for dinner (from a list of reasonable options) or let them pick out their own side dish to accompany whatever main dish you are making.

c. Have your kids help (grow and) prepare their own food. When kids feel involved in the process of picking out and making their own food, they are more willing to eat it.

If you have access to a garden, whether that is planter boxes in your backyard with fruits and vegetables, or simply an herb garden in your window sill, have your kids help grow what they eat. This helps them get an idea of how food is grown and makes them a part of the whole process, from planting seeds and seeing things grow, to being able to pick and cook those foods.

Helping prepare foods, such as chopping, mixing, measuring, and pouring, alongside you in the kitchen helps them feel involved in the process, and more comfortable with the foods they are about to eat. Cooking helps kids feel like they are a part of the whole meal time process and being able to eat something that they cooked themselves creates pride and is satisfying and a confidence booster.

Empower your kids to feel like they can make healthy choices for themselves.

7. Encourage adventurous eating. If you are trying to get your kids to branch out from their list of four foods that they will eat, stop buying those foods. You don’t have to get rid of all of their favorites, but if there are certain foods you don’t want them eating, then don’t buy them. Remove the option to fight and help them branch out and try new foods.

a. Stand your ground. I know this sounds simple and is often easier said than done. When we want our kids to eat, and they refuse to eat anything other than what they are demanding (i.e. chicken nuggets or pizza), it’s hard to stand firm. But that is exactly what you need to do. Let them know what their options are. Kids are instinctual and won’t let themselves starve for long. They may skip a meal or two in defiance, but if they are hungry enough they will eat and they will eat what is available. I know it’s hard to watch your kid not eat but it’s also hard to watch them only eat things that aren’t healthy or nutritious day in and day out too. Their hunger strike won’t last long and if you can stick it out, you and your kids will be thankful later on.

Picky eaters come in all shapes, sizes, and ages, but it’s never too late, or too early, to start incorporating healthier habits into your kids eating and encouraging them to step out of their comfort zones and try new things. Be persistent and empower your kids to make their own healthy choices to set them up for success in the future.

Contact our office today to schedule your appointment for individualized healthcare to get you feeling your best and regain your life!

Is what you’re eating affecting your mood?

What you eat can affect your mood. Low levels of B vitamins and Vitamin D can affect your mood contributing to depression and anxiety as well as other symptoms. What you eat also affects gut health and blood sugar which can have large effects on your mood. Check out these easy ways to help boost your nutrition and stabilize your mood with food.

1. B vitamins play a crucial role in our mood and energy (among other things such as your digestion, nervous system, and brain function).

   1. Vitamin B12 deficiency is found in many patients with depression and studies have shown that people who are vitamin B12-deficient are twice as (and up to as much as 70% more) likely to be severely depressed than those who are not deficient.

      1. The best sources of Vitamin B12 are animal products – such as meat, poultry, and fish. Humans cannot synthesize Vitamin B12, only bacteria can, so we have to get our B12 from our diet (and supplementation if the diet is not an adequate source, such as a vegetarian or vegan diet).

   2. Vitamin B5 (Pantothenic acid) is required for proper adrenal gland function. Your adrenal glands regulate your stress hormones and your body’s stress response. Stress affects your mood; making sure that your adrenal glands are functioning properly are a huge part of managing your mood.

   3. Vitamin B6 (Pyridoxal-5’-Phosphate) is an important factor in your mood, nervous system, immune system and overall inflammation in the body. Many studies have shown a coexistence of depression symptoms and low vitamin B6 status and an inverse correlation with increased total Vitamin B6 intake and the incidence of depressive symptoms in the elderly. B6 is also responsible for serotonin synthesis, a neurotransmitter which plays a large role in mood and depression. Supplementation with B6 has shown to help manage and relieve depressive symptoms.

      1. When looking for a B6 supplement, you want to make sure it is in the Pyridoxal-5’-Phosphate form (P5P) which is the active form of B6.

   4. Folate is essential for brain function and development. It is required with Vitamins B12 and B6 in multiple metabolic processes and so making sure that the levels of all three are essential.

2. Vitamin D plays a role in bone health (and osteoporosis prevention) and immune system function, including decreasing your susceptibility to various autoimmune diseases (such as MS (multiple sclerosis), SLE (lupus) and rheumatoid arthritis. Low vitamin D levels have been linked to mood disorders such as major depressive disorder, non-specified mood disorder, premenstrual syndrome (PMS), and seasonal affective disorder (SAD).

   1. The best source of Vitamin D is from the sun which helps convert Vitamin D into the active form (D3) in our bodies. However, if you live in the Pacific Northwest (or a similar climate), the UV rays from the sun are not strong enough to stimulate this process from November through March. That means that for almost half of the year, you cannot get the amount of vitamin D your body needs from the sun alone. From April through October, spending a few minutes a day (or every other day) in the sun, uncovered without sunscreen, will provide you with enough Vitamin D. The rest of the year though, you likely need to supplement.

   2. Some vitamin D is available through foods such as fatty fish like salmon and mackerel, cod liver oil, and some eggs and mushrooms. This may not be enough through those gray winter months though. Some foods are fortified with Vitamin D but that is typically with D2 which is the inactive form of vitamin D making it almost useless in your body.

   3. For a vitamin D supplement to be helpful, you need to find one that contains the active form of Vitamin D, cholecalciferol (D3).

   Extra supplementation can help while you work on getting these nutrients from food. If you are lacking any of the above nutrients, you may need extra supplementation to help get your levels back to normal quickly. You can check out our supplement store to find high quality physician-recommended supplements.

3. Gut health. If your gut isn’t healthy, then it can’t properly digest and absorb the nutrients from your food. That means that even if you’re eating great sources of B vitamins (or taking them in supplement form), your body may not be able to absorb and utilize them. This can lead to nutritional deficiencies and the mood imbalances that can come from those deficiencies. Your gut produces most of the serotonin in your body and so without a healthy gut, you are lacking the serotonin you need to help stabilize your mood. Here is more information on your gut microbiome and how to help heal it.

4. Blood sugar imbalances can also affect your mood. Blood sugar is not just affected by eating sugar, but also depends on the foods we eat, how often we eat, and how we digest those foods. To stabilize your blood sugar and improve your mood:

   1. Eat regularly. Eat at least a small amount of food every 3-4 hours to avoid drops in blood sugar which can lead to spikes in blood sugar.

   2. Eat balanced meals with vegetables, fats, and proteins. A mix of healthy fats and proteins is what helps you feel full, and keep you feeling full for longer. This helps prevent blood sugar highs and lows.

   3. Avoid sugary foods and beverages. Eating foods and beverages with high amounts of sugar leads to high spikes (and subsequent lows) in blood sugar, which contribute to fluctuations in mood and can exacerbate anxiety.

   4. Avoid foods marked “fat-free” or “low-fat.” The fat is typically replaced by sugar and chemicals. Fat helps stabilize blood sugar, so by replacing the fat with sugar, your blood sugar rises from the extra sugar and there isn’t the fat to help stabilize it.

   5. Eat Fiber. Fiber helps stabilize blood sugar by promoting healthy glucose and insulin responses (and can even help improve cholesterol levels!). Fiber is found in many vegetables as well as beans. It is a common misconception that grains or supplements are the only way to get enough fiber. Pile up your plate with leafy greens and veggies to ensure you’re getting enough fiber in your diet.

   6. Exercise. Physical activity helps to metabolize sugar in your blood and can help balance your mood due to its natural mood-boosting effects.

      Click here to see the full article on balancing your blood sugar.

What we eat plays a huge role in our overall health. Eating the right foods can help stabilize our mood, promote gut health, balance blood sugar, decrease inflammation, and give us more energy. So make sure that what you are eating is supporting your health and your mood. Please contact Dr. Sahni at her naturopathic practice in Portland, Oregon with any questions!

Sources:

https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12

Pamela K. Murphy, CNM, MS, IBCLC; Carol L. Wagner, MD. Vitamin D and Mood Disorders Among Women: An Integrative Review. J Midwifery Womens Health. 2008;53(5):440-446.

Fatigue... and what you can do about it

Fatigued? If you feel tired, sluggish, wish you had more energy or have trouble getting up in the morning, check out these 7 factors that may be contributing to your fatigue, and what you can do about it!

1.       Adrenal glands. Your adrenal glands are responsible for helping your body handle and process stress. If you are constantly under stress, your adrenals are being forced to work constantly and can end up fatigued. If you feel tired, extra-fatigued after exercise, get sick often, have seasonal affective disorder (SAD), asthma, food sensitivities, or have difficulty sleeping, your adrenals may be to blame.

a.       Watch your caffeine intake. The more tired we feel, the more we want to reach for the extra cup of coffee, but this can do more harm than good. It gives a short-term burst of energy, which may cause you to over-do it, due to the false sense of energy. It also stresses your adrenal glands. Too much caffeine sends mixed signals to your adrenal glands (are you tired and fatigued, or are you energized?!) and can cause your adrenals to work harder than they need to.

b.      Your adrenals and thyroid gland are on the same axis in your body (the HPA axis) and so when one is forced to work over time (due to stress or poor function), it can affect the other. That means that if your thyroid isn’t functioning properly, your adrenals may be trying to work extra to pick up the slack. And it works the other way too – if you’re under constant stress and sending your adrenals into fatigue, then your thyroid function decreases leading to low thyroid function.

2.       Thyroid function. Your thyroid plays a role in your metabolism, which means it can affect your energy levels, as well as your hormones and even your mood. If you are tired and feel sluggish often, but feel energized by exercise, then your thyroid may be not be functioning properly. Other signs of low thyroid include dry skin, constipation, and weight gain. If you are under constant stress, so is your thyroid. Don’t let stress be the cause of your fatigue.

3.       Stress makes our bodies and minds work harder than they need to. Stress causes your adrenal glands (and thyroid) to work overtime which can send them into a state of adrenal fatigue and if your adrenals are fatigued, you will be too! There are many ways to de-stress your life naturally which can help prevent your adrenals and thyroid from getting fatigued.

a.       Our lives tend to be over-scheduled with too much work and not enough time for fun. This is a recipe for disaster, and adrenal fatigue. We need to take time for ourselves and make sure to take time to rest and rejuvenate. If you are constantly on the go and pushing yourself to, or past, your limits on the daily, your adrenals won’t be able to keep up, which means your energy won’t be able to either.

4.       Fun. Your life needs a balance between work and fun, stress and rest, sleep and activity. Work is a necessary part of life, but so is fun. If we are constantly working and not giving ourselves a chance to rest, re-energize, de-stress and reset, our bodies are going to be over-worked and over-tired which leads to the fatigue we all know and want to get rid of! Do things that make you happy and that you know will de-stress you, such as spending time with friends, exercise, reading, getting outdoors, or taking a bath without being interrupted. In other words, treat yourself.

5.       Blood sugar. Stable blood sugar levels means more stable energy. If your blood sugar is having large swings in it, such as a quick increase and then a quick drop from eating sugar, your energy may suffer. Low blood sugar is often the cause of that energy slump you feel in the afternoon, a couple of hours after lunch. If your lunch didn’t contain enough fat and protein to stabilize your blood sugar for hours, then it will start to dip a couple hours after you eat, making you feel tired, craving sugar, and wanting a nap. The keys to stabilize your blood sugar are to:

a.       Eat balanced meals. This means protein and healthy fat at every meal. These take longer to digest which means they will keep you feeling fuller for longer.

b.      Avoid sugar. Avoiding high sugar foods will prevent your blood sugar from spiking up, which inevitably leads to a drop. A drop in blood sugar can lead to sugar cravings, and a drop in energy.

c.       Eat regularly. If your blood sugar is out of balance, eating every 3-4 hours can help stabilize it by preventing those drops that occur when you haven’t eaten for a while.

For more ways to keep your blood sugar from affecting your energy levels, check out these 7 tips to balance blood sugar.

6.       Nutrition. Diet and nutrition play a huge role in energy levels. If you aren’t getting enough iron, B vitamins, vitamin C and D, healthy fats, and protein in your diet, your energy levels are going to suffer. An overall well balanced diet, with a variety of vegetables, animal protein, and healthy fats is ideal to keeping your nutrient levels where they need to be and making sure that your thyroid and adrenal glands have what they need to function properly.

a.      Your adrenal glands need vitamin C, B-vitamins and healthy fats to properly function. Healthy fats include avocado, fish, fish oil, olive oil, butter, olives, and avocado oil. Stress actually depletes the levels of B vitamins in your body because your adrenal glands will use them up at higher rates when they are under stress. Low levels of your B vitamins, especially B12, and low iron, can lead to anemia and fatigue.

b.       Your thyroid needs healthy fats as well as multiple nutrients which work as co-factors to support thyroid function (such as Vitamin C, Vitamin E, Vitamin B12, Iodine, Selenium, Zinc, copper and L-tyrosine).

c.      Many of these nutrients can be found in your diet. However, if your diet lacks any of these, supplementation may be necessary.

1. Dietary sources of B vitamins include animal protein, such as seafood, poultry, eggs, and red meat. These foods also provide iron, zinc, copper, and selenium.

2. Greens are also a great source of iron.

3. Vitamin C can be found in broccoli, red bell pepper, and citrus fruits like tomatoes, grapefruit, and oranges.

4. Vitamin E is found in oils, fish, avocado, and nuts.

5. Iodine is in iodized salt, seafood, and seaweed.

e.      In addition to providing vitamins and minerals, animal protein provides your body with the amino acids (the building blocks of protein) it needs for proper muscle function and metabolism. Without sufficient (animal) protein, you may be lacking key nutrients in your diet.

f.        Vitamin D contributes to your mood, your immune system, and your bone health. Low levels are associated with depressed mood and seasonal affective disorder (SAD) which can both make fatigue worse.

7.       Sleep. This may seem like an obvious one, but not getting enough sleep is a huge contributing factor to fatigue. If you wake up unrested (feeling like you could stay in bed for hours, or feeling tired and sluggish even once you’re up and about), or are getting tired and exhausted before you’re getting in bed at night (i.e. falling asleep on the couch while watching TV after dinner), then you aren’t getting enough sleep. You need at least 6 hours of sleep at night to let your body rest and recharge, though closer to 7-8 hours per night is usually more ideal. So if you’re not getting enough sleep or your sleep isn’t restful (such as waking up in the middle of the night or waking up too early and not being able to go back to sleep), a lack of sleep may be contributing to your fatigue.  If you’re having trouble sleeping, check out these tips on natural ways to help insomnia.

There are so many factors that can contribute to fatigue and you need to make sure that you are addressing all seven to beat your fatigue and wake up feeling energized and ready to take on the day. Contact Dr. Sahni’s Portland Naturopathic practice to schedule a screening today!

Healthy Kids

Healthy kids

As parents we want nothing more than to raise happy and healthy kids. Health goes far beyond just not getting sick all the time but extends to their energy, mood, health, and overall well-being. Raising healthy kids is not always easy. We are up against so much screen time and technology, over-scheduled lives that leave little room for free-play, meal prep, or let’s face it, enough sleep. Finding a balance between our work schedules, school, after-school extra-curricular activities and family time is key for happy healthy kids and parents.

Basics for keeping your kids healthy:

1.       Exercise. Exercise needs to occur daily to keep our kids’ metabolisms up, help them burn off their excess energy, and let them be kids. If your kids are in school they are likely getting P.E. but exercise a couple times a week is not enough. Studies have shown that increased recess time at school actually improves kids focus and decreases the symptoms of ADD/ADHD. So get your kids moving regularly with a variety of activities.

o   Organized sports are a great way to help them develop the foundation for teamwork, cooperative play and following rules and structure.

o   Outdoor free play allows them to use their imagination and be creative while exploring the outdoors ­in their own way.

2.       Outdoor play. This is a great way to get physical activity in their day, a way to disconnect from screens and social media, and get fresh air and vitamin D. Outdoor time is a great reset for kids’ bodies and minds, and can provide a good opportunity for uninterrupted family time. Get your family out for an after-dinner walk or play basketball or soccer in your backyard, plan outdoor activities on the weekends like hikes, trips to the park, bike rides, or other favorite outdoor activities. Get your kids involved in your physical activity and the activities that you can all enjoy together to make it enjoyable for everyone.

o   This isn’t always as easy in the Pacific NW where we get rain for months out of the year but get outside while it’s dry, or grab that rain gear and get outside even when it’s wet. Get those rain boots on and go puddle jumping!

3.       Limit screen time. While it would be nice if we could do days without screens for our kids to give their eyes, minds, and bodies a break, it’s not very possible in today’s society.

o   The recommended amount of screen time depends on your child’s age as younger kids should be exposed to less screen time than older school age kids. I highly recommend no screen time before age 2, and the American Academy of Pediatrics (AAP) agrees. Kids between 2 and 5 years should limit their screen time to one hour or less per day.

o   There is not a specific time limit recommended for kids 6 and over but making sure that screen time is not replacing social interaction, active play and exercise and family time is key. It’s all about balance.  

o   Create a family media plan. Setting limits and sticking to them is important when it comes to screen time and your kids, especially since screens are so readily accessible. It is also important to discuss media with your kids and set boundaries regarding what they are allowed to do on their screens and on their internet and what activities are off-limits. Set up parental controls and monitor your kid’s screen time and computer use. Keep your computers and screen time in family areas and maintain an open dialogue with your kids. 

4.       Nutrition. Proper nutrition is a huge part of kids’ health. Making sure that they are getting all of the nutrients they need to grow and flourish is essential.

o   Proper nutrition is especially important for kids. They need nutrients as their brain, bones, and bodies grow and develop.

o   One of the best ways to get a variety of nutrients in your kids’ diet is to offer them varied foods. It can take kids trying a certain food multiple times (up to 20!) to develop a taste for it so if they don’t like it on the first try (or fifth), keep offering it. Don’t force them to eat anything, but if they continue to see something on their plate, they will often try it eventually, and may even like it!

o   Kids need a variety of vegetables (and fruits), healthy fats, and protein. Our brains need healthy fats and a developing brain needs even more. Healthy fats include olive oil, avocados, avocado oil, olives, fish, fish oil, and animal protein. Animal products (eggs and meat) also help provide protein and essential amino acids necessary for proper cell, muscle, and overall growth and development.

o   A high-quality multi-vitamin can be a helpful addition to your child’s current diet to make up for any vitamins, minerals and/or nutrients that they aren’t getting from their food. However, this isn’t a substitute for a well-balanced diet. Getting nutrition in through whole foods in their diet is going to be more beneficial as they are more easily absorbed and utilized by the body than supplements.

o   If you have trouble getting a variety of foods in your kids’ diet, check out our article on Picky Eaters.

5.       Eat dinner together.

o   Eating dinner together provides family togetherness time, an opportunity to provide your family with good nutrition, and a chance to discuss your day and connect with each other.

o   Kids from families who eat dinner together tend to do better in school and studies have shown that adolescents who ate family meals five to seven times per week were more likely to get A’s in school. Dinnertime conversation can help boost young kids’ vocabulary as well.

o   Family dinners also help promote healthy eating and kids who participate in family dinners eat more nutritiously than those who don’t, and are less likely to be obese when they grow up.

o   For successful dinners together, make sure that as parents you are engaged with your children and that there are no screens or TV on. You don’t have to have dinner together every night to get the benefits from them, but the more often you do family meals together, the better. 

6.       Sleep. Sleep provides our bodies with a chance to recharge and rejuvenate. Without proper sleep, our bodies and brains don’t get the rest and reset that they need. Kids need more sleep to help them process all of the things they learn and experience throughout the day and to be rested and ready for the following day. Creating a schedule that allows for your kids to get enough sleep is important. If they are constantly struggling to get out of bed in the morning or getting tired and irritable well before their bed time, it’s likely that they aren’t getting enough sleep at night.  If this is the case, move up their bedtime by 15-30 minutes (slowly over a few nights) until they are waking up rested and making it to bedtime without a struggle.

7.       Immune support. Kids are exposed to germs everywhere – at school, public play areas, friend’s homes, the grocery store, and pretty much everywhere they go. Help boost their immune system to help keep them healthy and develop a strong immune system. Kids’ immune systems are not fully developed when they are young and our job is to help cultivate and grow their immune system to allow them to combat all of the germs they encounter without getting sick.

o   General immune support includes the basics like Vitamin A, Vitamin C, Vitamin D, and Zinc. These can all come from their diet and can be supplemented when extra is needed, like during cold and flu season or when starting a new school year. Bonus: Vitamin C also helps support adrenal glands which can help boost the immune system and optimize the body’s stress response.

o   Probiotics can help develop the beneficial flora in their digestive tract that they need to keep their immune system strong and to help them digest their foods and properly absorb the essential nutrients that they need. Probiotics can be eaten in naturally fermented foods like yogurt, sauerkraut, and kimchi as well as taken as a supplement.

o   Don’t forget the basics, like frequent hand-washing. Get your kids in the habit of washing their hands when they get home from school, the grocery store, and before every meal.

o   During cold and flu season, supplements designed specifically for the immune system can provide the extra immune support that they need.

§  Some examples of immune-specific supplements include: Cataplex C, Cataplex A-C, Cataplex A-C-P, Congaplex, Echinacea-C, and Immuplex. *Always check with your physician before starting any new supplements.

Support your kids’ health from the inside out so that they continue to be enjoy being a kid. healthy, strong, and ready to take on the day.

Resources:

Effects of a Classroom-Based Program on Physical Activity and On-Task. Medicine and Science in Sports and Exercise 38 no12 D 2006 PAGE(S): 2086-94.

Myles S. Faith, Kelley S. Scanlon, Leann L. Birch, Lori A. Francis, Bettylou Sherry. Parent‐Child Feeding Strategies and Their Relationships to Child Eating and Weight Status. 06 September 2012. https://doi.org/10.1038/oby.2004.212

Jerica M. Berge, PhD, MPH, LMFT, CFLE; Jerica M. Berge PhD, MPH, LMFT, CFLE; Melanie Wall, PhD; Tsun-Fang Hsueh, MS; Jayne A. Fulkerson, PhD; Nicole Larson, PhD, MPH, RD; Dianne Neumark-Sztainer, PhD, RD, MPH. The Protective Role of Family Meals for Youth Obesity: 10-Year Longitudinal Associations. February 2015 Volume 166, Issue 2, Pages 296–301.

8 ways to Heal your Gut microbiome

Is your gut making you sick? Improve your digestive system’s microbiome to heal your whole body

Your microbiome needs a reset if…

• You have taken antibiotics or antacids

• Eat processed foods (like fast food) and sugar

• Consume artificial sweeteners

• Your diet lacks fiber

• You don’t eat or supplement with probiotics

Your microbiome is the organisms and bacteria that live in your digestive tract (and entire body) and lay the foundation for your health. There are trillions of microorganisms in your gut alone and an imbalance in these organisms can lead to huge health disturbances – weight gain, poor immune function, indigestion, and depression and anxiety.

Your gut microbiome plays a role in:

• Overall health

• Digestion

• Immune system

• Inflammation

• Weight

• Appetite

• Mood

• A dysfunctional microbiome has also been linked to autoimmune disease.

Check out these top tips on how to improve your microbiome. Your microbiome is made up of beneficial (good) organisms and not so good ones. What is important is the balance between the two. You need A LOT of good bacteria, but you also want those bacteria to be diverse in type and species. The more diversity your microbiome has, the more protected you are against immune dysfunction and allergies.

Here’s how to improve your microbiome and increase the beneficial bacteria while getting rid of the bad guys.

1.       Avoid sugar and processed foods. Sugar feeds bacteria, and not the good kind. Processed foods have this same effect and so the more of these foods that you eat, the more you disrupt your microbiome and health. Avoiding processed foods and sugar helps give the beneficial organisms time to flourish and diversify, and stops feeding the harmful bacteria.

2.       Eat naturally fermented foods. Naturally fermented foods such as kimchi and sauerkraut have good probiotics in them that occur naturally through the fermentation process. These help repopulate your gut with the good guys, which will help crowd out the bad guys.

3.       Supplement with probiotics. A high quality probiotic supplement can help repopulate the good bacteria in your digestive tract. Supplementing with a probiotic can help decrease bloating and gas by increasing the number of beneficial bacteria. This helps decrease the bad bacteria as well by crowding them out. This is especially important (during and) after taking antibiotics and other medications (over-the-counter antacids like Tums and prescriptions like Prilosec) that alter your microbiome, as well as after surgery. Antibiotics are not selective in which organisms they kill off and so a round of antibiotics will end up killing off the beneficial and harmful organisms in your digestive tract. Repopulate the good with probiotics to make sure you aren’t left without any good organisms after taking antibiotics.

4.       Ditch the antacids. Antacids don’t kill off your microbiome, but they do decrease your stomach acid which allows the bad guys to flourish. Your stomach acid is designed to help you break down the food you eat, and also keep the bacteria in your gut balanced. Antacids, especially long term, prevent both of these functions from occurring and what you end up with is poorly digested food with an overgrowth of bad bacteria. If you are struggling with digestion and often turn to antacids (or have been prescribed Prilosec or another prescription antacid by your doctor), check out this article on indigestion to help you ditch the antacids and heal your digestive tract naturally.

5.       Avoid artificial sweeteners. Somehow artificial sweeteners became a good thing in the eyes of the public, providing us with a no sugar option to our favorite junk foods like soda. Artificial sweeteners are not beneficial to our health and we are much better off avoiding soda, or drinking them very seldomly rather than consuming one with artificial sweeteners on the regular. Artificial sweeteners can promote harmful bacteria growth in our digestive tract and do nothing to help the beneficial bacteria. It also impacts your blood sugar in much the same way as consuming sugar does, which means that regular consumption of artificial sweeteners promotes insulin resistance (which can lead to type II diabetes) just like the regular consumption of sugar does. Ditch the artificial sweeteners and “diet” and “sugar-free” products ASAP to help your restore microbiome to its optimal condition. 

6.       Eat plenty of fiber. Fiber helps keep your digestive tract moving. It also feeds the good bacteria in your gut to maintain a healthy and diverse balance of flora. A lack of fiber can lead to constipation and increased inflammation in your digestive tract. Your best sources of fiber are a variety of vegetables and fruits. Increased fiber intake is also associated with decreased cardiovascular events, diabetes, colorectal cancer, and overall mortality.

a.      Eat Inulin. Never heard of it? You’re not alone. While it doesn’t get talked about a lot, inulin is a prebiotic fiber found in plants that we commonly consume, such as garlic, onion, leeks, artichoke, and asparagus. (It can also be found in supplement form). Prebiotics help feed the beneficial bacteria in your body which means that your probiotics require prebiotics to flourish and repopulate your gut. Making sure you get enough inulin can help decrease inflammation, decrease blood sugar, help your weight and keep your gut healthy by feeding the beneficial bacteria and giving your probiotics the fuel they need to do their very important job. An added bonus: inulin helps increase calcium absorption.

 Caution: if you notice worsening of your symptoms by eating foods with inulin, you may need to do some more groundwork on balancing your gut microbiome before adding inulin in as it can sometimes feed more than just the beneficial bacteria.

7.       Eat a diverse diet. Your body needs a diverse population of beneficial bacteria to thrive and the best way to support this is with a diverse diet. Different bacteria species feed off of different nutrients and so eating a variety of foods will allow multiple species to get what they need from your diet. We often get stuck eating the same foods over and over, whether that is because it’s easy or because we aren’t feeling particularly food adventurous. However, this doesn’t help diversify our microbiome, or the nutrients we are getting. So get adventurous and try some new foods in your diet!

8.       Eat organic and local. Eating organic provides you with nutrient dense food without the pesticides and toxins that can build up in your body. This means more nutrient absorption and better fuel for your gut and its bacteria. Our bodies are designed to eat what is currently in season where we live. Eating local helps you eat a variety of meat and produce by getting only what is available at that time of year. Shopping at local farmer’s markets is a great way to see what is in season in your local area. (At bigger grocery stores, what is in season is often what is on sale because they have more of it than they would in off-season times and so they discount it to sell more volume.)

Support and feed your digestive system and its bacteria well to cultivate your body’s microbiome and it will treat you well in return.

Contact us to see how Dr. Sahni can help you rebalance your gut microbiome with a personalized treatment plan for your specific body.

Resources:

https://www.nytimes.com/2018/01/01/science/food-fiber-microbiome-inflammation.html

Uptodate

https://articles.mercola.com/sites/articles/archive/2016/03/07/inulin-health-benefits.aspx

Abrams SA1, Hawthorne KM, Aliu O, Hicks PD, Chen Z, Griffin IJ. An inulin-type fructan enhances calcium absorption primarily via an effect on colonic absorption in humans. J Nutr. 2007 Oct;137(10):2208-12.

7 Tips for Eating healthy through the holidays

Holiday parties, family gatherings and big meals are right around the corner. That means a lot of food, alcohol, and more holiday treats than any one person needs.

I’m not going to tell you to not eat all the holiday treats because a) that’s unrealistic and b) that would just be mean. The best way to maintain your healthy eating through the holidays is balance and utilizing the 7 easy tips below.

1)      Choose your cheats and treats wisely. Make sure that the food you are about to eat is worth is. Ask yourself the following questions before digging in:

a) Is it your favorite? Go for it!

b) Is it going to make you feel sick and bloated? Then don’t eat it!

If you don’t love pumpkin pie, don’t eat it! Enjoy the other foods and avoid the ones that aren’t going to satisfy you.

2)      Eat healthy when possible.

a.       If you know you’re going to indulge in foods and adult beverages that may not be so healthy at a holiday party in the evening, then make sure your breakfast and lunch that day are healthy and satisfying. Get in your protein, healthy fats, and vegetables in the meals before your splurging and then enjoy your splurges. It’s all about balance right?

b.      Most parties will have some healthy options in addition to the unhealthy ones, like veggie and meat trays. Add some veggies and meat to your plate and fill up on these first before reaching for the dessert and other treats.

3)      Set yourself up for success. Don’t keep extra treats at home. If you know that having a candy bowl lying around your house means you’re going to grab some every time you walk by, then don’t put it out! Wait until you have guests over and then put it out, and put it away once they are gone.

a.       My guilty pleasure is sugar cookies with sprinkles and I know that if I buy them and have them in the house, I want to eat them all. So, I don’t buy them unless we are having guests! I keep them out of our house until we are having people over that I can share them with because if left alone with them, I will eat them ALL. 

4)      Drink water.

a.       Keeping yourself hydrated is important all the time, but especially if you’re going to be splurging on unhealthy foods and drinking alcohol. A lot of times thirst is mistaken for hunger and so making sure that you are drinking enough water will ensure that you’re not overeating on those unhealthy foods when in reality, your body just needs more water. Make sure you’re drinking enough water with these easy tips.

b.      Drinking water helps you detox and so making sure that you’re drinking enough water throughout the day will help your body get rid of the extra toxins and sugars you’re consuming.

c.       If you’re drinking alcohol, you want to drink one glass of water for every alcoholic beverage. By keeping you hydrated and helping your liver detox, drinking water one for one with your adult beverages can also help prevent a hangover. Balance your alcohol intake with water and your body will thank you the next morning.

5)      Don’t overdo it.

a.       If you’re going to splurge, pick your favorites and enjoy them, but don’t overdo it. What does that mean? It means go for that slice of chocolate cake and enjoy it, but stop at one. You don’t need to have 2 slices of cake plus cookies and candy to enjoy your dessert. Pick your favorite and stop there. Set reasonable limits and feel good about it.

6)      Maintain your regular healthy habits. Just because it’s the holiday season, doesn’t mean all of your healthy habits need to go on vacation too. Keep up the exercise, the healthy eating when possible, your water intake, and your regular stress-busting habits.

a.       Maintaining your regular exercise routine is especially important if you know you’re going to be eating less healthy than you normally do. It will help balance out your indulgences by boosting your metabolism, relieving stress, and boosting your immune system.

b.      Traveling during this holiday season? Even if you’re traveling, look for healthy food options when you can and squeeze exercise into your travel schedule wherever you can. This will be of huge benefit to your health and may be the difference between you gaining that holiday weight that always seems to find you during the holiday season, and maintaining your current health!

c.       The holidays can be a stressful time and so keeping up with your regular stress-relieving habits can help combat the extra stress. Looking for extra stress-busting tips? Check out these easy ways to destress naturally.

7)      Ditch the guilt and enjoy yourself!

a.       Don’t feel guilty about any unhealthy treats, enjoy them. If you are going to eat treats and drink alcohol, then enjoy it. You’re not doing anyone any good by doing it and then feeling bad about it. As long as you are consuming foods that you like and not overdoing it, there is nothing to feel guilty about.

The holidays should be a time of celebration, happiness and family. Don’t let the stress or guilt of the holidays get you down.  From Dr. Christina Sahni’s Portland Naturopathic practice, enjoy all the season has to offer!

10 ways to eliminate indigestion!

Do you get indigestion? Gas? Bloating? Are you tired of feeling sluggish after meals? Here are 10 tips to help you improve your digestion!

What (and what not) to eat

Eat:

1. Probiotics- your digestive system relies on good bacteria to keep it healthy. Your gut microbiome is made up of trillions of microorganisms and an imbalance between the good and the bad bacteria can create an array of health problems. The standard American diet not only lacks natural probiotics, but lends itself to increased growth of bad bacteria. Diets high in sugar and processed foods can have long-term negative effects on your gut bacteria. Rebalance your gut microbiome and increase your good bacteria with probiotics, whether that is a high quality probiotic, eating naturally fermented foods, or a combination.

   • Make sure to find a high quality probiotic and watch out for fillers and additives that may be doing more harm than good. A good probiotic doesn’t have to cost a lot, but it does need to be high quality. Refrigeration can help keep these beneficial bacteria at their best too.

   • Naturally fermented foods include sauerkraut, kimchi, and pickled foods.

2. Apple cider vinegar. This can help you digest your food better which means you will absorb more nutrients and have less indigestion. Dilute 1/8-1/4 tsp of apple cider vinegar in a few ounces of water and sip on it prior to eating. This helps stimulate your digestive processes and prepare your digestive system for food.

3. Eat healthy fats. Healthy fats include avocado, avocado oil, fish, olive oil, and butter. Healthy fats not only help balance blood sugar and increase satiety, but help keep your intestines and digestive tract lubricated and can help decrease constipation and the gas and bloating that can often result.

4. Up your digestive enzymes. Enzymes are a necessary part of digestion. They can get depleted if you have taken antacids (short or long term, such as those used for heartburn) or if your gut microbiome is out of balance. Rebalancing your microbiome (through probiotics, apple cider vinegar and decreasing processed foods and sugar) is a great way to rebuild your digestive enzyme and there are supplements available that provide digestive enzymes to help you while you work on rebuilding them. Digestive enzymes help you break down your food to absorb and digest it better which means less gas, bloating and overall better digestion for you!

5. Balanced meals. Eat a balanced meal. Sugar cravings or the desire to snack after a meal often indicate a lack of protein and fat. Eat sufficient amounts of healthy fats and protein (with lots of veggies of course) to help you feel full longer, help balance your blood sugar, and curb sugar cravings.

Avoid:

6. Avoid overeating. Wait before reaching for a second helping. It takes your brain 10-20 minutes to receive the signal that you are full from your digestive system. By eating until you feel full, you miss this signal and are prone to overeating. Make sure to eat slowly and wait for your digestive tract to send your brain the signals to tell you that you’ve had enough.

7. Limit sugar and processed foods. High intake of sugar promotes growth of bad bacteria and can create many symptoms including gas, bloating, and indigestion. Eating too much sugar also promotes overall inflammation and does not do your body any good!

8. Avoid aggravating foods. Avoid any foods that aggravate your symptoms. This one seems obvious, but you’d be surprised at how many people don’t realize which foods are causing them issues, or know what they are and eat them anyway! Keep track of what you eat and how you feel afterwards, including any symptoms of indigestion, for at least a couple of weeks to get an idea of what foods may be causing you trouble. Common problem foods include: wheat/gluten, dairy, corn, and soy. People can react to anything though so make sure you keep track of everything you eat to really track down the guilty parties!

• I have so many patients who feel so much better after eliminating their offending foods. They report everything from less indigestion to more energy, clearer thinking, clearer skin, and less frequent colds and illnesses.

9. Avoid swallowing without chewing your food. This seems basic but if you take the time to count how many times you chew your food before you swallow, you will realize how few times you are actually chewing (and that you are actually swallowing huge pieces of food!). Each bite should optimally be chewed 32 times (just remember 1 chew for every tooth you have!). Digestion begins in your mouth and if you are not fully chewing your food, you are inhibiting the first stages of digestion. You are also sending down large pieces of food which are harder for your stomach to break down and digest creating extra work for you digestive system.

10. Avoid eating while distracted. Focus on your food. Make sure you are sitting down and able to focus on eating- no TV, cell phones, or driving while you’re eating. Eating should be a relaxing time, not a stressful one. Your nervous system needs to be in a “rest and digest” (parasympathetic) mode to properly digest, which is hard to accomplish if you are multi-tasking, in front of a screen, or even worse, trying to work, walk, or drive, while you eat.

If you have tried the above with no success, there may be something else going on with your digestion. Dr. Sahni can help you figure out the root problem of your indigestion. Make an appointment with Dr. Sahni’s Portland Naturopathic practice today!

Mom guilt

Mom guilt

If there was one thing that I wish I would have known before having kids, it is how powerful mom guilt can be. I had occasionally heard the term before having kids but never realized that it would become such a presence in my life. Working moms, stay-at-homes, we all feel it.

As moms, we try to do everything that we can for our kids. We do the best we can and even knowing that, we’re somehow still left feeling guilty at the end of the day. We feel guilty for what we do, what we don’t do, what we feed our kids, what we don’t feed them, and the list seems endless.

As a self-employed working mom, I feel guilty when I’m at work and away from my family, and I feel guilty on the days I’m home, guilty that I’m not working, not working harder on my business, and not doing more for my job. We working moms are working for our families and need to be reminded of that sometimes. By working we are showing them that women can have successful careers and that both parents can contribute to the family in and out of the house.

Mom guilt has an ability to take over our rational thoughts sometimes and we are somehow left feeling that even our best isn’t good enough, which is so far from the truth!

So what can you do about it?

-          You can ignore it.

-          You can embrace.

-          You can kick its ass!

Let it know that you’re the boss and you’re not going to let it invade your life anymore. A mix of ignoring it and embracing it can help you really kick its ass. Don’t let it get the best of you.

Ignore it. When that little voice in your head telling you that you should be doing more or doing better starts creeping in, just ignore it. Don’t give it another thought, and push it out of your mind reminding yourself that your best IS good enough and you do not need to feel guilty for your parenting.

Embrace it. Let it be the kind reminder to hug your kids a little longer, take the extra minutes to let them put their shoes on themselves, or plan an activity that you’ll both enjoy and actually take the time to do it. Remember that if you’re feeling bad about anything, it’s because you’re a good mom wanting more for your kids.

Kick its ass. Don’t let it invade your thoughts. Don’t let that little voice in your head make you feel that you’re doing any less than your very best. Enjoy the reminder that it provides to do more when you can and not feel guilty when you can’t. Remember that you’re doing your best which means that there is absolutely NOTHING to feel guilty about. Everything we do is for our kids and as long as we show up for our kids every day, nothing else matters. Your kids know they are loved and that is what is important.

Leave that mom guilt behind and don’t look back.

Mom self-care

As a mother (of a toddler and baby #2 on the way), I know how easy it is to put kids, family, and housework before yourself but this can be a recipe for disaster! The last thing you want to do is burnout, so if you find yourself taking care of everyone else before yourself, check out our tips below. You can’t take care of others if you don’t take care of yourself first; and if mom can’t take of everyone, who will?!

The following five things are mom must-haves for your health, sanity and overall well-being.

1.       Rest and relaxation. There is a reason that people tell you to “nap when the baby naps” which holds true no matter how old your kids are. You need a break! If your kids are at school, sports practice, on a play date or anywhere else, make sure to take advantage of that time. Take time for yourself doing what you find to be the most relaxing – go for a walk, take a bath, grab a coffee or an adult beverage with a friend, or even binge-watch your favorite show. Don’t think about what else you could be doing (or think you should be doing), rather enjoy taking time for yourself because it is exactly what you should be doing.

2.       Exercise not only boosts your immune system, but can also help boost your mood and energy level to take on the day. It can be hard to find the time, or prioritize, but if you take the time you’ll be glad you did. If your kids are small enough, strap them into the stroller and hit the pavement, or if they’re older, take a family bike ride or go on a family hike. Involve the kids from when they are young and they will be more likely to remain physically active as they get older. It’s a win-win!

3.       Sun is a great source of vitamin D. Even as little as 15 minutes a day can help boost your vitamin D levels, which can boost your immune system and your mood. Spend some you-time outside to get your vitamin D. If you’re in the Pacific Northwest like I am, sun is not in abundance this time of year and you may need a supplement. Make sure your supplement is D3 (which is the active form of Vitamin D) and you’ll get the same benefits as you can from the sun in the summer time.  

4.      Healthy Fats. Healthy fats help support your brain and nervous system, your mood, your energy and your blood sugar. Decades ago fat became the bad guy and people are finally starting to realize that this is far from the truth. Consuming healthy fats has numerous health benefits. Did you know that cholesterol is the back bone of your hormones and your body can’t properly synthesize and balance your hormones without it? This is especially important if you have recently had a baby and are working on re-balancing your hormones after the birth, and even more so if you’re also breastfeeding. Mom’s need fat (and no, eating fat will NOT make you fat!). Check out our nutrition page for more info.

5.       Connection. When you spends lots of time with your little ones, what you often need is adult conversation and connection. Make time for you to get together with friends (without the kids) and alone time with your spouse/partner. Don’t feel like you have to stay home just because you have kids—get out and connect with other adults! Plan a date night out with your partner. While it’s nice to get some alone time at home once the kids are in bed, too often that is after a long day when you’re both tired which can make for little to no actual quality time. Connection is important for your health and sanity but also for your relationships, so make it a priority to get that adult time away from the kids and out of the house, and don’t feel bad about it. Enjoy your time and go home to your kids more relaxed, refreshed and ready to tackle whatever your kids send your way.

Taking care of yourself is essential. Never feel bad about it and don’t ever feel guilty for taking time for yourself. You deserve it, you’ve earned it, and you and your kids will be glad you did it.

Your weight doesn't have to be a struggle

If you’re struggling with your weight, don’t despair! Even if you think you’ve tried everything, there are still many things you can do to help, including addressing underlying issues that go beyond the basics.

Your diet, hormones, stress levels, activity level, and your sleep can all affect your weight. Make sure you are addressing all five of these if you’re struggling with your weight.

1. Diet: Your diet plays a role in your weight, but in different ways than you think. Your weight depends on more than just calories in and calories out. Your gut health plus the type of foods you eat, and the quality of food that you eat are some of the most important factors.

a. Get your gut healthy. Make sure that you’re digesting your foods properly and that your gut microbiome (the bacteria in your gut) are well balanced to keep your weight in check. Your digestive system relies on good bacteria to keep it healthy. Your gut microbiome is made up of trillions of microorganisms and an imbalance between the good and the bad bacteria can create an array of health problems, including weight gain and indigestion. Diets high in sugar and processed foods can have long-term negative effects on your gut bacteria by feeding the bad bacteria. Rebalance your gut microbiome and increase your good bacteria with a healthy diet and probiotics, whether that is a high quality probiotic supplement, eating naturally fermented foods, or a combination of both.

b. What (and what not) to eat: The best way to manage your weight with diet is to focus the majority of your diet on healthy fats, protein, and vegetables, while avoiding any food sensitivities. By focusing on healthy fats, protein, and vegetables you are eliminating the majority of aggravating foods, including grains, such as wheat and corn, dairy, soy and sugar.

1. Eating the aggravating foods listed above, or any foods that you are sensitive to, can create inflammation in your body which can promote weight gain. Inflammation can also lead to decreased nutrient absorption and can diminish the beneficial flora in your digestive tract leading to indigestion, constipation, diarrhea, gas, and bloating. Eating these foods can actually promote weight gain due to the extra stress it causes in addition to the increased inflammation. If you notice that you get gas or indigestion after eating certain foods, you may be sensitive to those foods, and eliminating them from your diet can help your digestion and your weight.

c.  Food quality makes a difference too. The better quality of food you eat, the more nutrients your body can utilize from it, without have to process and detox excess waste products. Choosing processed foods creates more work for your body by causing it to process and eliminate the extra chemicals and non-food ingredients. The same goes for non-organic foods and produce – those pesticides and other food additives build up in your body creating a toxic environment that your body needs to deal with on top of all of your other body processes and stresses. This affects your gut microbiome too.

1. Did you know that grass-fed beef has a similar fatty acid profile to chicken? Beef has gotten a bad reputation over the years as so much of what is available is farmed beef from cows who are not grazing on grass like they are meant to. When cows are pasture raised and able to eat grass, the meat is healthier for you. So buy grass-fed whenever you can and enjoy the health benefits! The same goes for eggs and chicken – organic free range chickens are healthier which means better-for-you eggs and meat. These will provide your body with the healthy fat and protein that it needs, without the extra negative ingredients.

2. Hormones:

a. Thyroid. The thyroid gland helps regulate metabolism which regulates weight. If your thyroid isn’t functioning properly, then you may experience weight gain due to a slowed metabolism. If you are experiencing weight gain, you should have your thyroid checked.

1. Other signs and symptoms of low thyroid function include dry skin, constipation, hair loss, and fatigue. The best way to get an idea of thyroid function is to get your TSH, free T4, and free T3 tested. Testing only the TSH provides only some of the necessary information, so ask your doctor to get all three checked.

b. Reproductive hormones, including estrogen and testosterone, play a role in your weight as well. Hormones are about balance. Your hormones need to be in balance with one another for ideal health. Testosterone promotes muscle building which will boost your metabolism, but that doesn’t mean more is necessarily better- it needs to be balanced with your other hormones, like estrogen, which can promote weight gain in excess. Some of the best ways to help balance your estrogen and testosterone include:

1. Eating healthy fats, because cholesterol and fatty acids are the backbone to your hormones. Without enough healthy fats (whether that is from eating a low-fat diet or taking a statin medication), your body can’t properly synthesize your hormones. So increase your healthy fat intake to promote proper hormone levels.

2. Decreasing sugar and refined carbohydrates. This may come as no surprise that decreasing your sugar and refined carbohydrate intake can help you lose weight, but it goes beyond just decreasing those extra calories (and inflammation), it also helps balance your hormones for more long-term and sustained weight loss.

3. Decrease alcohol intake. Alcohol promotes inflammation and puts stress on your liver. Your liver is responsible for making your hormones, so an over-taxed liver is not going to be able to make and balance your hormones like it should. Especially watch out for beverages that promote excess estrogen, such as beer that is high in hops.

4. Exercise will help balance your testosterone and estrogen to help promote muscle gain and weight loss.

3. Stress and Cortisol: Your adrenal glands, also known as your “stress glands” help control your body’s stress response, in both acute and chronic situations. When we get stressed out, our bodies release cortisol. Cortisol tells our body that we are in flight or fight mode and need to do whatever we can do to survive. So what does that mean? It means that when you’re in that flight or fight mode, aka trying to run from a bear, your body isn’t thinking about your long-term health. It is solely focused on the very short term to create an environment where you cannot just run from the bear, but outrun that bear to survive. In the short-term, bursts of cortisol make total sense. Cortisol helps to divert attention away our more long-term needs to combat that short term stress so it increases our blood pressure, increases blood sugar to give us energy, diverts attention away from our digestion, suppresses your immune system, affects carbohydrate metabolism, and pulls calcium out of our bones.

a. However, most of us aren’t out in the wild running from bears with short term stress and returning to a stress free life once that bear is gone. We are under constant chronic stress, which means chronically elevated cortisol, due to our life stress, work stress, financial stress, kids, partners, and everything else we are dealing with a daily basis. That chronic stress leads to chronically elevated cortisol levels causing a decreased immune system, high blood pressure, insulin resistance which can lead to type II diabetes, chronic carbohydrate cravings, and increased fat storage which leads to, you guessed it, weight gain.

b. Make sure you are getting your chronic stress under control to prevent this from being a source of your weight gain.

4. Activity: Exercise plays a large role in your metabolism and weight by helping to manage your metabolism, building muscle, and balancing your dietary intake.

a. Physical activity not only helps you burn off calories that you have already eaten, but it also boosts your metabolism for hours after you exercise to help burn the calories after you work out more efficiently.

b. Exercise can help you build muscle and the more muscle you have, the more energy your body burns since muscle burns more calories than fat cells.

c. Moderate exercise is best. Moderate exercise increases your metabolism, helps you burn energy and fat, and promotes weight loss. However, excess exercise can actually increase the stress on your body which can prevent your body from losing weight. So exercise in moderation, but don’t over-do it.

d. Don’t forget about the effects that exercise has on your hormones too!

5. Sleep. Is a lack of sleep preventing you from losing weight? Sleep and weight gain are more linked than we think. It makes sense that if you sleep more, you’ll have more energy to work out. But the connection between sleep and weight go far beyond having the energy to exercise. Sleep deprivation has been shown to have the ability to impact your health including your metabolism, your hormones, your appetite, and even your food choices.

a. If you find yourself snacking more in the evenings after dinner, especially on high carb foods, it is likely more from fatigue than hunger. A lack of sleep actually creates biochemical changes in your body, including an increased release of the hormone ghrelin, the hormone that tells you are hungry.

So, less sleep = more hunger signals from your brain.

b. Studies have shown that inadequate sleep is associated with “increased hunger and appetite, in particular for calorie-dense foods with high carbohydrate content.” [2,3] This means that the less sleep you get, the more likely you are to snack on high calorie, high carbohydrate foods, which tend to be less nutritious and contribute to weight gain.

So, less sleep = more hunger signals… for unhealthy foods.

c. Don’t let a lack of sleep be the reason you are gaining weight, have trouble losing weight, or making poor food choices. Get your zzzz’s and let the pounds melt away!

d. If getting a good night’s sleep doesn’t come easy to you, check out our blog on how to Treat your insomnia naturally and help your weight while you’re at it.

Make sure you’re addressing the different aspects of your lifestyle that contribute to your weight and overall health and you will see changes.

De-stress your life naturally

Natural ways to destress

Stress seems to be everywhere these days. Our lives are overscheduled and hectic to say the least which makes taking care of ourselves even more important! The adrenal glands, your “stress glands” help control your body’s stress response, in both acute and chronic situations, inflammation, immune function, weight, and hormones. In other words, they are essential organs that have a big job and need support.

When we are under stress, our bodies release cortisol. Cortisol tells our body that we are in flight or fight mode and need to do whatever we can do to survive. So what does that mean? When you’re in that flight or fight mode (aka trying to run from a bear) your body isn’t thinking about your long-term health. It is solely focused on the very short term to create an environment where you cannot just run from the bear, but outrun that bear to survive. In the short-term, bursts of cortisol make total sense. It increases our blood pressure and increases blood sugar to give us more energy, diverts attention away from your digestion, suppresses your immune system, affects carbohydrate metabolism, and pulls calcium out of your bones.

However, most of us aren’t out in the wild running from bears with short term stress and returning to a stress free life once that bear is gone. We are under constant chronic stress, due to our life stress, work, finances, kids, partners, and everything else we are dealing with on a daily basis, which means chronically elevated cortisol. Over time this leads to a decreased immune system, high blood pressure, insulin resistance which can lead to type II diabetes, chronic carbohydrate cravings, and increased fat storage which leads to weight gain.

Your adrenals can only take so much before they get burnt out, so taking care of yourself is important for your adrenals and your health. If your adrenals are overworked and under-supported, you may notice fatigue, skin issues (such as eczema), allergies, asthma and weight gain, just to name a few! Don’t let adrenal fatigue take you down. Take care of your adrenals so that they can take care of you!

1) Mindfulness. Taking care of your adrenals goes beyond physical support. Mindfulness can be an important part of making sure your adrenals stay healthy. The benefits of mindfulness on stress and the way it affects our bodies is huge!

a. Deep breathing. Taking a few minutes to focus on your breathing can help calm you down and help in stressful situations (think sitting in traffic, or after a phone call with your boss). This only takes a couple of minutes but can make a big difference. Take deep breaths into your belly and feel your stress disappear.

b. Meditation can be a great stress reliever. It allows us to take time out of our busy lives and really escape our stress. You don’t have to meditate for hours for it to make a difference- even 10-20 minutes a day can help. Take the time out, either when you wake up in the morning, or before you go to bed at night, or both!

c. Yoga gets your body moving and can help you de-stress and relax. Exercise helps boost your immune system and can help decrease stress levels and the added benefit of mindfulness that comes from the deep breathing and body movements of yoga can help eliminate your stress.

d. Reading. Reading helps you focus on something other than your stress. Reading before you go to bed can help you wind down before you sleep, making it easier to fall asleep. Screen time before bed can disrupt our sleep and our ability to fall asleep and reading helps you avoid screen time before bed.

2) Nutrition and Diet

a. Healthy eating. Make sure you are eating regularly and making smart food choices. The last thing your body needs when it is under stress is extra stress from your diet. Visit our nutrition page for more information on what to eat for your health.

b. Avoid food sensitivities. Eating foods that your body is sensitive too (the most common foods being wheat, dairy, corn, and soy), puts extra stress on your body. Eliminate your food sensitivities and get rid of that extra stress on your body.

c. Balance blood sugar. Eating regularly helps keep your blood sugar stable so that you’re not getting those blood sugar ups and downs which can lead to ups and down in your mood. Focusing your meals on fats and protein also helps stabilize blood sugar, and avoids the blood sugar spikes that can come from meals that are more sugar and/or starch based. If you’re struggling with blood sugar, check out our blog on how to naturally balance your blood sugar.

d. Healthy Fats. Healthy fats feed our adrenals, our nervous system and our brains. Fats are also required for your body to make hormones. Contrary to what many of us were led to believe, eating fats does not make you fat! Fats are a necessary dietary component and can help keep you feeling fuller longer and help balance blood sugar. So fill up on avocados, olive oil, fish, and your other favorite fats!

3) Supplements

a. Adrenal support. Supplements that are directly aimed at supporting your adrenal glands can be helpful in nourishing your adrenals and helping them maintain stability even when you are under stress. These can include supplements that contain vitamins, minerals, herbs, and glandular adrenal gland. Many times a mix of the above is the most helpful to support all parts of your adrenals.

1. Some of my favorite adrenal products are Thorne’s Cortrex, Adrenal Cortex, and Phytisone, Standard Process’ Drenamin, Drenatrophin PMG, Adrenal dessicated, Adrenal complex, and Integrative Therapeutics’ Adrenal complex, HPA adapt, Cortisol Manager, or other products such as a-Drenal by RLC labs. Check out these products in our store at wellevate.me/natureshealingcenter.

b. Make sure you feed your adrenals which need B vitamins, Vitamin C and healthy fats to function. Stress depletes our bodies of essential nutrients like B vitamins, because the stress causes our bodies to use up extra nutrients than it normally would. Our adrenals also need healthy fats and vitamin C to function well. Finding a B complex to replenish B vitamins that have been depleted by stress as well as giving the adrenals what they need to function including vitamin C and fats such as fish oil is one way to help combat stress and prevent adrenal fatigue.

*Always check with your physician before beginning any nutritional supplements.

4) Lifestyle

a. Exercise. This one is about balance (but isn’t everything?). Finding the right amount of exercise for your body is key- enough exercise to get the stress-relieving (and cardiovascular) benefits, without overdoing it. Too much exercise can actually create extra stress on your body, causing your adrenal glands to become more fatigued. Typically 30-40 minutes 3-4 days per week is a good amount for most people, but of course this varies person to person.

b. Sun/Vitamin D. Vitamin D deficiency has been identified to play a role in depression, autoimmune disease, fatigue, and decreased immune function. Get enough vitamin D to keep yourself energized. The best source of Vitamin D is from the sun but can also be found in some seafood and egg yolk.

c. Work-play balance. Take time out. You need time for yourself, to unwind after a stressful day, and get a break from the stress that seems to be everywhere. Pick an activity that you enjoy and find relaxing, and give yourself a much needed, and deserved, break!  

d. Sleep. If you’re not getting enough sleep, your adrenals are going to suffer, and so is your health. Our bodies need sleep at night to keep us functioning at our best. You need adequate rest and sleep to keep your physical health, immune function, mood and mental health in check. Ideally, we would all be getting at least 7 hours of sleep per night. Don’t let insomnia be the reason you end up with adrenal fatigue, check out this article on Treating insomnia naturally, to get you sleeping better.

Stress can take over your life if you let it… so don’t let it! Pick your favorite ways to de-stress and start incorporating them into your life today.

Healthy eating on a budget

Eating healthy doesn’t have to be expensive. I value my family’s health and a large part of that is healthy nutritious eating. But I also have a budget to stick to, so check out the easy tips below to eat healthy while staying within your budget.

Healthy eating on a budget:

1) Visit farmer’s markets. Farmer’s markets are great – they have a large variety of local in-season produce, most (if not all) of which is grown organically. And because they don’t have to pay for packaging or for transport, they don’t charge as much as you would have to pay if you got the same item at the grocery store. So, you’re helping to support local farmers, finding great in season produce, and saving money all at once. Bonus: farmer’s markets are a fun family outing, and they often have local flowers, plants, food and snacks, and other goodies to stock up on.

a. Or join a crop share or produce delivery (like Imperfect produce). We have done both of these, and love them both. I prefer the ones that let you customize your boxes so that we don’t get things that we know we won’t eat or use. A crop share is great because they provide you with local produce so you’re supporting local farmers and getting locally in-season produce. Imperfect produce is nice because you get things from all over so you’re not limited to what is currently in season in your area, but then you’re not always getting local produce (you’re still supporting farmers somewhere though). Best thing about either – fresh produce delivered right to your door! We determine what we will be getting in our delivery for the week and then menu plan around that. Click here for $10 off of your imperfect produce subscription.

2) Reduce your waste. Only buy what you need and know you will use. When buying fresh produce and meat, buy what you know you will use within the next few days. Unless it is something that will last a while (like canned beans or chicken stock), don’t buy more than you need. The last thing you want to do is have to throw away good food because you didn’t use it before it spoiled.

a. Utilize every part of your fruits and vegetables.

1. Leave the peel on when using organic veggies. The skins on vegetables like potatoes and zucchini, and fruits like apples, are not only edible but also contain vitamins and minerals.

2. Repurpose those trimmings that often get thrown out. Broccoli stems can be diced and put in soups, stews, or even risotto. They can also be grated and added to recipes like our veggies patties with beef, or turned into veggie fritters. Carrot greens can be used as a source of extra greens in soups and stews or can even be turned into a pesto, mixed with basil or on their own.

b. Save leftovers. Utilizing your leftovers are a great way to reduce your waste. If you’re not a big fan of leftovers, like my husband used to be (yep, used to be… now he eats leftovers for lunch every work day!), you’re not alone. The best way to combat this is to repurpose your leftovers into something new. Leftover veggies? Throw them into a breakfast frittata in the morning. Leftover protein such as pulled BBQ chicken or steak from dinner last night? Throw it on a salad, use lettuce to make lettuce wraps with different toppings, or cook up some cauliflower rice and make a rice bowl for a totally different meal, even though you’re using the same protein.

c. Know what’s in your refrigerator. Keep track of what you have in your fridge, especially that fresh produce and meat, and know the expiration dates on everything. Organize your refrigerator and keep things that need to be used first in the front so you will be reminded to use them (and they won’t get lost in the back only to spoil before you can use them).

3) Shop smart.

a. Take advantage of sales. Stock up on pantry staples when they are on sale. They last a while so you don’t have to worry about them going bad like you do with things like fresh produce and meat. But remember, just because something is on sale, doesn’t mean you need to buy it, or buy 14 of it. Buy what you will use in the near future. Check out your local grocery store’s sales for the week and plan your meals based on what is on sale. If they have a great deal on chicken, then pull out your favorite chicken recipes and take advantage of the savings. You can also buy extra of what is on sale (meat or produce) and cook a double batch of whatever you are making to freeze the extra for a ready to go meal when you need it.

b. Shop in bulk.  Shopping in bulk often saves you money due to less packaging costs that are passed on to you as the consumer. Shopping in the bulk section at stores like new seasons and whole foods are typically cheaper than buying the same item pre-packaged, such as flours, rice, and spices. This also helps reduce waste since you can get only the amount you need, instead of a full package which may be more than you need, or more than you can use before it goes bad.

c. Shop around. Don’t overpay for something because you don’t want to have to go to multiple stores. Pick the store that will give you the best deals on the items you need now and then wait to buy other items at a store where you can get a better deal. As much as I love saving money, I’m not going to go to three different grocery stores in one day just to save money (at the expense of my time and energy). I check my list, figure out what I need most urgently and where the best deal on it will be, and go to that store. The next time I need something, I do the same thing and will often go to two or three different grocery stores over the week to get what I need at the best value. If you have one store that does this for you, go for it!

4) Organic can cost more…does everything need to be organic? No, definitely not! Not all of your fruits and vegetables need to be organic to avoid pesticides. If it has a thick skin that you’re not going to eat, like a banana or avocado, you can buy conventional and know you’re safe from extra pesticides because you’re not eating the outside. If you are buying things that can’t be peeled like berries, lettuce and greens, and tomatoes, make sure to get organic. If you get something that can be peeled, you can go either way – just make sure to peel it first if you didn’t get organic. A great resource to remember what produce you should buy organic and what’s okay to buy conventional is the dirty dozen clean fifteen list (from the EWG). When it comes to meat, always look for wild-caught fish, grass-fed beef and lamb and at least free-range (if not also organic) chicken and eggs.

5) Menu plan. Check out our blog on Menu planning to help you avoid that nightly question of “what’s for dinner?” while reducing waste and saving money. It’s a win-win-win!

Eating healthy shouldn’t be difficult, or break the bank. Make it easy on yourself and do the best you can get to shop healthy, fresh, and organic whenever possible. Strive for improvement and health, not perfection.

Are you drinking enough water?

Are you drinking enough water?

If you are drinking less than 8 glasses a day, you’re probably not drinking enough water. In most cases, you want to be drinking half of your body weight in ounces every day (for example: if you weigh 150 lbs., you should be drinking about 75 oz. of water per day, which is a bit more than 9 glasses a day).

The many benefits of water may surprise you. Water intake goes far beyond just quenching our thirst. Water plays a vital role in all of our body systems and makes up most of our organs and tissues. Not drinking enough water can be the cause of many common health problems. 

If you’re dealing with any of the following issues, you probably need to be drinking more water. Get your water intake up and watch these complaints disappear.

-          Weight management

-          Constipation

-          Dry skin or acne

-          Muscle cramps

-          Stiff joints

-          Headaches

Water helps with:

1.       Weight management. A lot of times those hunger signals you think you feel are really due to dehydration and your body’s need for more water. Feeling hungry shortly after you ate? Try drinking a glass of water and waiting for 10-15 minutes before reaching for a snack. A lot of times, that glass of water will take care of those hunger signals, and save you from those extra calories that you didn’t really need.

2.       Detox. We hear the word detox all of the time, but what does it really mean? It simply means eliminating toxins from your body. One of the greatest ways to help your body do this is to drink enough water. Water helps flush out your cells, helps improve your digestion (by keeping you regular and preventing constipation), and helps your liver and kidney flush out the toxins they are working so hard to process and eliminate. Without enough water, those toxins can get stuck in your organs and literally create a toxic environment in your body. Don’t let dehydration ruin your detox efforts.

3.       Improved Digestion. Water keeps your entire digestive tract lubricated. This can help “keep things moving” and prevent constipation. Did you know that you should be pooping every day? If you’re not pooping daily, dehydration may be to blame. Your digestion and colon help to eliminate toxins from your body and if things aren’t moving through regularly, your body may be holding on to toxins rather than eliminating them.

4.       Better skin. Is dehydration making your skin look dry and wrinkled? It’s very possible that dehydration is the cause and getting that extra water in can help your skin look moisturized and fuller, actually making you look younger. There is a reason that facial products all tend to promote that they “moisturize” your skin, because your skin needs moisture to be healthy, and look young! The detoxing benefits of water can also help decrease skin outbreaks including acne.

5.       Healthy muscles and joints. Your muscles and joints need water to keep moving efficiently and stay lubricated. If you find yourself with stiff joints or muscle cramps, especially after exercise, a lack of water may be the cause. Water helps replenish and balance your electrolytes too, which can help prevent muscle cramps.

6.       Less headaches and improved brain function. Did you know that your brain is 75% water? That means that without water, your brain can’t function properly. Sufficient water makes sure that your brain has sufficient blood flow and that your brain cells have what they need to work and help you think clearly. Headaches are often caused by dehydration so drinking more water can actually help prevent headaches. Dehydration can also make the headaches you get worse. So, increase your water intake to help decrease the severity and frequency of headaches, and maintain your brain function.

I’ll be honest, the most common answer I get when I ask patients how much water they drink is “not enough.” That means that you know you should be drinking more water, but still aren’t doing it! Check out the easy tips below to increase your water intake and start eliminating your excuses (and your toxins!). (And no, coffee and alcohol do NOT count toward your daily water intake!)

Tips to increase your water intake:

1.       Carry water with you, ALL the time. Keep a (stainless steel or glass) water bottle with you wherever you go to make sure you always have water available. Keep it full and make sure you get a steady stream of water into your body throughout the day. Every time you see it, that water bottle will act as a reminder to drink more water throughout the day.

2.       Drink water throughout the day. People try to chug a huge amount of water at once and then find themselves running to the bathroom. If you drink smaller amounts of water all day long, your body will be able to process and utilize it more efficiently, and you won’t find yourself running to the bathroom more than you need to.

a.       For example, if your goal is to drink 8 glasses of water a day and you have approximately 16 hours to drink it in, assuming that you are sleeping for 8 hours a night (wouldn’t that be nice?!), that equates to 1 glass of water­ every 2 hours. Drinking one glass of water every two hours sounds pretty doable to me!

3.       Start your day with a full glass of water. Keep a glass of water by your bed, and start your day by drinking a whole glass when you wake up in the morning. This helps set the tone for your body for the whole day. Start your day hydrated and your body will want to keep it up, all day long.

4.       Don’t wait until you’re thirsty. If you are feeling thirsty, then you’re already dehydrated. Think about the times when you feel the thirstiest, and start drinking water before you do those things. The most common activity that leads to thirst is exercise, so make sure you’re drinking water before and during your exercise to avoid that post-work-out dehydration which can also cause increased fatigue and muscle cramps. ­

5.       Avoid other beverages. Of course a cup of coffee in the morning is totally fine, but skipping those extra beverages later in the day (like juice and soda) and replacing them with water is a great way to increase your water intake, and decrease those unwanted extra sugar and calories.

Water is essential to your health and body functions, so make sure you’re drinking enough water EVERY DAY. Don’t be one of those “I know I’m not drinking enough water” people. Get your water intake up!

Contact Dr. Christina Sahni today to ask any questions you might have about your water intake or schedule an appointment!

How Can Dr. Sahni Help Me?

How can naturopathic medicine help me?

If you’re looking to find out why you have the symptoms you do and want a long-term solution to fix them, rather than a temporary fix that will just cover up symptoms, then Dr. Sahni is the doctor for you.

If you are sick of taking prescription drugs and are looking for more natural options, then Dr. Sahni is the doctor for you. If you would like a more holistic and integrative healthcare approach with a treatment plan created specifically for you to work with your body’s individual needs, then Dr. Sahni is the doctor is for you.

What makes Dr. Sahni different from other doctors?

Dr. Sahni utilizes naturopathic medicine and applied kinesiology muscle testing to create individualized treatment plans for her patients. She focuses on treating each patient, not just their symptoms. While health symptoms may look similar in multiple patients, the root cause can be very different which means that the treatment plan for each patient is very different. Medicine is not always a one size fits all approach and that is what makes Dr. Sahni so different – she recognizes this and makes sure to come in to each patient appointment ready to address your individual needs, not just your symptoms.

For example, if two different patients come in with abdominal bloating, we automatically think of digestion, right? But what about those patients whose bloating is also a symptom of stress (and maybe even anxiety) and not just diet and digestion? If we took a one size fits all approach, we would address digestion and diet in both of these patients, but only one of them would get completely better. While this approach may somewhat help both people, it is definitely not going to clear up the underlying issue in the person whose bloating is due to stress, and the bloating won’t fully resolve until the stress piece is addressed. Their individual treatment plan may include working on their stress hormones, their body’s response to stress, or treating the emotions directly, but until we look at the patient’s individual case and not just their symptom, we won’t know which path to take. Complete resolution of symptoms is possible, but we need to treat the person and their individual needs in order to do so.

One of the things I hear very often from new patients is that they have been told they are fine because all their tests are normal, but they still have symptoms regardless of what their tests say. This is very common and as a Naturopathic physician, we have so many options for you, regardless of whether your test results are normal or not! I have also had patients with abnormal labs who have been told by specialists that there is nothing they can do to help. This is so frustrating to be told as a patient and a Naturopathic doctor can offer additional treatment options.

You may have heard about naturopathic doctors (or maybe this is the first time you are hearing about them!) and are wondering how we can help you. Maybe you have health issues that aren’t being resolved with conventional medicine and are looking for other options, or you’re tired of being offered pharmaceuticals, with very limited options beyond that. Naturopathic medicine has multiple modalities that work in different ways so we can contour your treatment plan to your specific health situation and needs.

Naturopathic medicine focuses on prevention, treating the whole person and finding the root cause of ailments in order to fully resolve them, while doing the least amount of harm. We aim to educate our patients so that they can make healthier choices that will support their body’s ability to heal itself. The following principles of naturopathic medicine are the basis of why our medicine works and explain why it is so powerful.

1) Prevention. Most of us would agree that we would much rather do what we can to prevent ourselves from getting sick, instead of waiting until we get sick and then feeling terrible while trying to figure out how to treat our sickness. Unfortunately, most of us don’t actually do this.

Proactively seeing your naturopathic doctor regularly (whether that’s monthly or 1-2x/year) can help keep you healthy year round and avoid getting sick. We work with you on lifestyle so that you can persistently keep your body healthy and prevent illness before it even begins.

2) Treat the whole person. Our bodies work as a whole system with each organ and part working collectively. Often times dividing it up by body system dismisses the huge effect that each body system can have on one another. Naturopathic doctors are trained to examine and investigate until we find the root cause of the issues at hand, and often times it is not as obvious as it seems. By only looking at a single organ system at a time (such as only seeing a gastroenterologist for diarrhea or constipation) limits the ability to find the deeper cause, which may not actually have anything to do with the gastrointestinal system but a different organ system altogether. Digestive symptoms are sometimes caused by emotions, including stress and anxiety, but if you’re only looking at the digestive system, this could be missed entirely. Of course there is always a time and a place for specialists and ND’s are more than willing to refer you to a specialist as needed, and work together with them on your care, to make sure that all of your health needs are being taken care of.

3) Identify and Treat the causes. While pharmaceuticals definitely have a time and a place, (and are used by Naturopathic doctors, often in conjunction with other modalities), they are not typically getting to the root cause of the issue. Naturopathic medicine looks to the root cause in order to fully heal a person. Without getting to the cause, resolution of problems can prove very difficult, and those that do resolve are likely to return. If we can identify and treat the cause of any health problems, there is a much better chance for full resolution.

Identifying the cause can mean more investigating too- if your labs all come back “normal” but you still have symptoms, then we take a deeper look. Were your “normal values” on the far end of the normal spectrum or were they in what we call the optimal range? (Within that range of normal, there is a smaller range of what is considered optimal, which means that even if you’re in the normal range, you may be out of the optimal range which can explain some of your symptoms.) There also may be more underlying issues beyond what basic labs and imaging can detect. Are there underlying emotional issues or high levels of stress that are impacting your life and contributing to your current health state? These kinds of things can be harder to assess using conventional methods, but are just as important in your treatment. Investigating all areas of your health, including the physical, biochemical, and emotional levels, allows us to gain a deeper understanding of the root cause of your symptoms. By identifying the cause of your symptoms, we can create an individual treatment plan that will heal what’s truly causing your issues.

4) Do no harm. The least invasive, and most effective approach is always first line in naturopathic medicine. Our goal is to do the least amount of harm to your body. This involves avoiding unnecessary surgeries and pharmaceuticals with side effects, and providing other ways for you, including nutrition and supplements, in addition to physical medicine and lifestyle modifications, to help heal your body naturally. There are certain conditions and ailments that surgery and pharmaceuticals are the best option for and when those arise, that is what is prescribed without hesitation.

5) Doctor as Teacher. Doctors have extensive education so that they can efficiently figure out what is going on with their patients and treat them accordingly. Wouldn’t it be nice if your doctor could impart some of that knowledge on you so that you can help treat yourself and keep yourself healthy without waiting to get sick and then going in for help? With naturopathic medicine, that’s exactly what we do. Naturopathic doctors often spend 30-60 minutes with each patient at a single visit which not only allows them to get to know their patients and gain a better understanding of what is really going on in their lives and their health, but provides them with time to teach their patients how to improve their own health.

6) The healing power of nature. Our bodies have an innate ability to heal. Naturopathic medicine helps support your body’s ability to heal by creating better working conditions for your body. If your body is under constant stress from lifestyle, diet, or generally not being taken care of, then it can’t work the way it is supposed to. A Naturopathic Physician can help create a plan for your body’s specific needs to create more ideal conditions for healing. With lifestyle modifications to nutrition and physical intervention, your body can help heal itself.

The ability to figure out the underlying cause of your current ailments is the key to your health. By addressing the different levels of your health including the physical, the emotional, and the structural, we gain a deeper understanding of what is going on and what is contributing to your health (and what isn’t). Make your appointment with Dr. Sahni to get your individualized health plan and start feeling better so you can live your best and healthiest life.

How to Stay Healthy in the Flu Season

Cold and flu season is coming...
Are you ready?
Make sure you are prepared to fight off the cold and flu viruses this season! Here are prevention tips to keep you healthy.
Check back next week for tips on what to do if you get sick.

Wash your hands

• Wash hands with soap and warm water for at least 20 seconds

• Avoid direct contact with those who are sick

Keep your immune system strong with nutrition and supplements, adrenal and stress support, and exercise.

Nutrition to support your immune system:

• Vitamin A – enhances immunity

  • Food sources: Cod liver oil, pumpkin, sweet potatoes, carrots, butternut squash, spinach, kale, collard greens, butter, eggs, cantaloupe

• Vitamin C – antioxidant, stimulates immune system

  • Food sources: Red Bell pepper, Broccoli, Tomatoes, oranges, strawberries, Grapefruit

  • A high quality Vitamin C supplement (such as Vitamin C-1000 by Ecological Formulas) can be taken at higher doses than many over the counter supplements

• Vitamin D- enhances immunity. Vitamin D can be obtained through UV rays via the sun during the summer, but for the rest of the year (especially in the pacific NW), supplementation is typically necessary.

  • Food sources: Salmon, Sardines, Mackerel, Egg yolk

• Zinc – required for proper immune function

  • Food sources: Oysters, Crab, Beef, Pork, Chicken/turkey (dark meat), Nuts- cashews, almonds, Beans, Chickpeas

• Avoid Sugar- sugar inhibits the proper immune response and feeds bacteria and viruses

Combination Immune support supplements such as Cataplex C, Cataplex A-C, Cataplex A-C-P, Immuplex, Congaplex, Echinacea-C, and Phytogen, can all be helpful in supporting your immune system, used alone, or in combination with the other nutrients listed above.

Adrenal and stress support 

The Adrenal glands, your “Stress Glands,” play a large role in keeping your immune system healthy. So, keep your adrenal glands healthy to keep your immune system working at its best. If your adrenal glands aren’t functioning properly, they can’t help you fight off the cold and flu viruses that you may encounter.

• Adrenal Gland support:

  • Rest and Sleep! Make sure you are getting enough sleep to ensure your immune system stays strong.

  • Avoid caffeine after 2pm, ideally no caffeine after lunch time. Caffeine in the afternoon can disrupt your normal cortisol curve (which should spike in the morning to energize you for the day, and decrease throughout the day, allowing you to get a good night’s sleep at night).

  • Know your limits- do NOT over-exercise or over exert yourself. Over-exertion can lead to adrenal fatigue and if your adrenals are fatigued, they will be too tired to fight off those cold and flu viruses that are everywhere this time of year.

• Nutrition and supplements:

  • Vitamin C helps feed your adrenal glands as well as boosts your immune system and helps you fight off infections.

  • B vitamins. Stress depletes our B-vitamins and so extra B-vitamins may be just what your poor stressed out adrenal glands need.

  • Healthy fats help feed your adrenal glands (as well as your brain and your hormones)

    • Omega 3 fatty acids- such as fish oil

    • Good fats in your diet- egg yolks, butter, olive oil, avocado, fish

  • Avoid sugar – sugary foods, starches and refined carbohydrates. Sugar not only feeds bacteria and viruses (as well as yeast and fungus), but also decrease our immune function and promotes inflammation. So get that sugar out of your diet to boost your immunity.

• Supplements specifically for Adrenal gland support, such as Adrenal cortex, Cortrex, and Phytisone by Thorne, and Drenamin, Adrenal dessicated, or Drenatrophin PMG by Standard Process are all great products designed for either short or long-term stress support depending on your current needs.

Photo copyright: Anne Summer. usmediahouse.com

Exercise: Stay active for your immune system.

• Moderate exercise boosts your immune system. Exercising a few times a week can make a big difference.

• Exercise can also help decrease stress which can help increase immunity.

  • High stress can decrease your immune system so moderate exercise can help mediate the negative effects of stress.

  • Caution: over-exercise actually increases stress in your body so don’t over exert yourself or you might actually do more harm to your immune system than good.

  • Exercise helps overall circulation through your body which can help boost your immune system’s response as well.

• Weight management is important for immune health. Obesity can compromise your immune response and lead to increased susceptibility to illness and so maintaining a healthy weight helps keep your immune system working well.

Extra flu prevention

The supplements below can help prevent the flu, but also treat your flu symptoms if you get the flu. These can be used whether or not you get the flu shot.
Oscillococcinum can help prevent the flu when taken regularly throughout cold and flu season. Taking ½ tube of Oscillococcinum every week can help prevent the flu. This can be obtained over the counter and can often be found at your local grocery store or pharmacy.
Flu-immune spray by NET- this has the same effect as Oscillococcinum but is in a liquid spray form.
Flu nosode 2018-2019 by Professional formulas is a supplement in a liquid form. Flu nosode is “formulated each year to include homeopathic forms of the predominant flu strains for the upcoming season – the same strains used in vaccines” (Professional Formulas).
Oscillococcinum, flu-immune, and flu nosode are safe for all ages without side effects.

*Reminder: always check with your physician before taking any new supplements, including those that can be obtained over the counter.*

If you do get Sick, help yourself heal more quickly.

• Rest and sleep as much as you can to let your body fight the illness. Don’t over-exert yourself.

• Drink plenty of fluids to stay hydrated- warm fluids are best.

• Drinking extra fluids can help prevent dehydration, keep your throat moist and can help loosen mucus.

• Nutrition:

  • Make sure you’re eating a good diet rich in vitamins and minerals (lots of veggies, broths, lean protein). Bone broth is a great option when you are sick and not up to eating solids.

  • Avoid sugar to avoid excess inflammation and avoid dairy products- dairy can increase mucus production

  • If you have a fever, which is more common with the flu, make sure to stay warm to help sweat it out. Eat foods that are lighter and easy to digest like broths and soups.

• Supplements: Use supplements as recommended by your physician: immune support (Vitamin A, Vitamin C, Vitamin D, Zinc, or a combination supplement), Oscillococcinum, Flu Immune or Flu Nosode, B vitamins, Fish oil, and adrenal support

Warming socks!

• Warming socks (also known as the wet sock treatment) are great for colds, the flu, sinus congestion and upper respiratory infections. It helps stimulate the immune system and improve circulation of white blood cells and lymph. Warming socks help bring the infection down from the head and lungs and out of the body. It can be used on kids and adults.

• What you need: Two pairs of socks, ideally one cotton pair and one wool pair. If you don’t have wool socks, use the thickest cotton ones you can find.

• Directions:

  • Before you go to bed at night, soak the cotton pair of socks in cold water.

  • Wring them out so they are wet but not dripping, and put them on your feet.

  • Then cover the cotton socks with the wool socks.

  • Go to bed with the socks on, and make sure you are dressed warmly with plenty of blankets to avoid getting chilled.

  • When you wake up, the socks will be dry!

Don’t spread it to those around you.

• Wash your hands frequently to avoid spreading the illness, especially after coughing, sneezing, and blowing your nose.

• Avoid direct contact with others.

• Always use a tissue to wipe your nose, sneeze, cough.

• Sneeze/cough into your elbow, if you don’t have a tissue, not your hands!

• Stay home from work and/or school to avoid spreading it.

*Reminder: always check with your physician before taking any new supplements, including those that can be obtained over the counter.*

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Questions about Insurance? We are here to help!

 

Do you have questions about your insurance coverage?

Well... We have answers! 

I have insurance… will my insurance cover my visit? 
You may get reimbursed for your visits with Dr. Sahni by sending in a super bill to your insurance company. Dr. Sahni does not currently bill insurance but will provide you with a super bill for each office visit.  

What is a super bill? A super bill is a receipt for your visit (that includes visit and diagnostic codes) that you send into your insurance for potential reimbursement. We provide all of our patients with a super bill for each visit so that they can reimbursed if possible.

What do I need to do before I send in my super bill? You need to fill out the top portion with your insurance information. Then all you need to do is mail it into your insurance company. The mailing address can usually be found on their website.
 
 

How do I know if I will get reimbursed?
The best way to check if you will be reimbursed is to contact your insurance company and verify your out-of-network benefits. Reimbursement typically depends on multiple factors including your insurance plan, your out-of-network benefits, and your deductible. If you have out-of-network coverage but have not yet met your deductible, your visit with Dr. Sahni may count toward your deductible.

How will my insurance company reimburse me?
Your insurance company will typically send you a check for the part of the visit they will cover.

How long will it take to get reimbursed? 
Once the insurance company receives and processes your super bill, you should receive a check within 30 days.

Can I use my HSA (health savings account) card to pay for my visit? 

Yes! You can use your HSA card for your visit, and depending on your account, it may also cover your nutritional supplements.

We are happy to help.

Please let us know if you have any questions. Please feel free to forward this email to anyone who may be interested in coming to see Dr. Sahni as a patient. 

4 Tips to Reduce Sugar Intake

Sugar has been a hot topic of conversation lately. As more people have started to realize that sugar is a large contributor to some of our biggest health problems, from obesity to diabetes to heart disease, people are looking for ways to decrease their sugar intake.

Now that you’ve figured out the hidden sources of sugar in your diet and how much sugar you’re really eating with our Hidden Sources of Sugar article, let’s talk about ways to cut back your sugar intake!

·         Know what you’re eating. Check labels and read ingredients. Packaged foods often have added sugars, often times way more than you would use if you made the same thing at home. Also, there are so many foods with high levels of sugar that we wouldn’t expect to have sugar in them, such as salad dressing, sauces, and other condiments. Read labels, know how much sugar is in each serving, how many servings you’re actually eating, and buy accordingly. You can also make some of these items at home which allows you to reduce the sugar, or omit it all together. But of course, if you don’t have time for that, check labels and shop smart. Finding products with less sugar than their comparable products is an easy way to cut back on your sugar intake.

·         Eliminate processed foods. Yes this includes packaged foods and fast food too. Processed and fast foods tend to have high levels of sugar, much higher than if you were to make the same item at home yourself (such as a burger or sandwich). Know before you go- do your research before eating at fast food restaurants and make sure you know what you’re eating. Skip the processed foods at the grocery store too and you’ll be decreasing your sugar intake in no time.

·         Rethink what you consider sugar. One of the best ways to cut down on your sugar is to think of everything you eat that raises your blood sugar as sugar- not just things that taste sweet. This includes fruit and grains like bread, pasta, and crackers, in addition to sweetened beverages, desserts, and sweet treats. You wouldn’t have a piece of chocolate cake for breakfast, so why is it okay to have a flavored coffee beverage that has the same amount of sugar in the morning? Sugar is sugar… get it out of your diet wherever you can!

·         Balance your diet. If you want that stack of pancakes with syrup for breakfast, go for it! But know that you’ve probably hit your sugar limit for the day (if not exceeded it!) so realize that you’ve had your treat for the day and make healthier choices for the rest of the day.

Dr. Christina Sahni is a licensed naturopathic physician in Portland, OR. She treats people of all ages with a broad spectrum of health conditions, including obesity, diabetes, IBS, adrenal fatigue, and many more. A more complete list of what Dr. Sahni treats can be found here.

Contact Dr. Sahni today to schedule an appointment to get a personalized health plan specific to your individual needs.