Gluten-Free Flours

When starting on a healing journey at Healing Arts many patients are muscle tested to stay away from wheat or gluten and need to find alternatives.  Listed below are some of my favorite alternatives when baking or breading.   

Almond flour

Nutrition benefits - Almond flour is great if you are eating paleo or keto. Almonds help lower cholesterol.  Almond flour is high in fiber and full of vitamin E.  It’s also a good source of iron and magnesium.  Less calories and carbs than coconut flour for those who are counting.

I have used it in baking brownies, cookies, breading chicken.  Keep flour in refrigerator so the nut oils don’t go rancid.  

Coconut flour

Nutrition benefits  - High in fiber and healthy fats also makes it paleo and keto friendly.   One of the healthy fats in coconut flour is lauric acid which is hard to find in other foods and is good for the skin and thyroid.    Again, because of the high fat content keep coconut flour in refrigerator.  

When substituting it for wheat use only 1/4th the amount of coconut flour.  If the recipe calls for 1 cup wheat or white flour then use only 1/4 cup coconut flour.  Eggs are important in coconut flour recipes because without eggs the coconut flour is dry and will fall apart.  I have made breads with it, just know it will be a dense bread that is so good!  I also use coconut flour to make macaroons, brownies and muffins.   

Buckwheat flour

Nutrition benefits - Despite its name buckwheat is not wheat but a nutrient-packed, gluten-free seed that is high in both protein and fiber. Its health benefits include cholesterol-lowering effects, anti-hypertension effects and improving digestion by reliving constipation.

Buckwheat is beneficial because it’s high in fiber and contains high levels of rutin, which is a type of antioxidant. Antioxidants can help protect the body from damage caused by free radicals, which can cause oxidative stress, affecting your blood pressure and cholesterol levels. For more info on the health benefits of buckwheat, click here. 

My family loves buckwheat pancakes! Also for breakfast there is hot cream of buckwheat cereal you can make easily like you would grits.  I also use buckwheat flour to make chocolate chip cookies.  

Oat flour

Nutrition benefits - Eating oats helps lower cholesterol, lower high blood pressure and reduces the risk of heart disease and so does oat flour.  Oats are considered safe for those with a gluten allergy or gluten intolerance.   Oat flour is also high in fiber.  I suggest purchasing sprouted oat flour to get the most health benefits from it.  When oats are sprouted their more nutrient dense.  Easy to make oat flour at home by using a food processor.  1.25 cup of rolled oats makes 1 cup oat flour.  Oat flour is great when making oatmeal cookies.  I also love using oat flour with rice flour to make banana bread.

Rice flours

Nutrition benefits - Rice flour is high in fiber and contains an essential nutrient called choline which is important for the liver.  Therefore rice flour can help improve liver health.  Brown rice flour contains the husk and therefore has more fiber and B vitamins than white rice flour.  

I have used rice panko bread crumbs for breading. At the store a lot of gluten-free breads are made with rice. Brown rice pasta is my favorite, very similar to regular pasta which I’m sure if you are adventurous enough you can make your own brown rice pasta at home.  I have been adventurous enough to make homemade mochi using sweet rice flour which is different than regular white rice flour and I love making a pound cake with white rice flour.  

The Importance of Coffee Enemas for Detoxing

Doing a coffee enema is one method of purification that cleanses the liver and provides a multitude of health benefits to the body. Understandably to is not easy for people to be interested in doing them but the health benefits are amazing.  I especially have people do it if they are fighting cancer or really want to support the liver.  Acceptance of the coffee enema’s value may result from an understanding of its history and therapeutic benefits. Water enemas have been used for detoxification throughout the ages. The use of therapeutic coffee enemas began during WWI. Nurses were using water enemas to help alleviate the post-surgery pain of soldiers. When there was a shortage of water one resourceful nurse used leftover brewed coffee.

Coffee enemas are a vital part of the detoxification process. The purpose of the enemas is to remove toxins accumulated in the liver and to remove free radicals from the bloodstream.

Without entering the digestive tract the caffeine is absorbed through the bowel wall, through the blood vessels, and makes its way directly to the liver. Coffee enemas are more beneficial than water enemas because the caffeine and the palmitates (palmitic acid) work synergistically to stimulate and cleanse the liver and blood. The caffeine travels to the liver opening up the bile ducts and allows the liver to release bile which contains toxins. The enema fluid triggers intestinal muscle contractions and therefore the removal of wastes.

The coffee enema is capable of removing circulating toxins not only because it dilates bile ducts but also stimulates an enzyme system in the liver, most importantly the enzyme glutathione-S-transferase, that stimulates glutathione which is capable of neutralizing a vast variety of free radicals and poisons in the bloodstream and facilitates detox in the liver. Glutathione is the primary protein based antioxidant in every cell in the human body. It is primarily synthesized in the liver.

The palmitic acid in caffeine increases the activity of glutathione-S-transferase (GST) by 600% in the liver and 700% increase in the small intestine. No materials, other than coffee, are known to stimulate as much.

The purpose of the coffee enema is not to clear out the intestines but for the quart of water in the enema to stimulate peristalsis in the gut. A portion of the water also dilutes the bile and increases bile flow, thereby flushing toxic bile (loaded with toxins by the GST enzyme system) out of the intestines. At least a part of the water passes through the wall of the gut and dilutes the hemorrhoidal and then the portal blood which goes into the liver and then actually dilutes the bile and causes more readily increased bile flow.

Ideally the coffee enema should be retained for twelve to fifteen minutes during which time the body’s blood supply circulates and passes through the liver approximately fives times (every three minutes). Since the blood serum is detoxified as it flows through the caffeinated liver the enema is essentially a form of blood filtering.

1. Purchase good quality coffee from www.cafemam.com/node/674. Buy the blend called “therapy”.

2. Purchase an enema bag or bucket from local pharmacy.

3. Add 3 tablespoons of ground coffee beans to a 1⁄2 quart of boiling water (either distilled or bottled water). Let the mixture boil for 3 minutes and allow it to simmer for another 15 minutes.

 4. Filter the mixture with a sieve.

5. Add cool water to the liquid portion to fill up to a total volume of 1 quart.

6. Hang the enema bag or bucket about 18 inches above the body. Prepare yourself to instill the coffee solution into the rectum.

7. Place some soft padding, covering it with a plastic sheet, on the bathroom floor or do in the bathtub.

8. Lie on your back and lift pelvis up to allow gravity to work for you. You may then turn on either side if that helps you to hold the liquid in better.

9. Open the clamp for about 5 seconds and then re-clamp. Take time to let gravity force the liquid into the rectum and bowel. Repeat until as much liquid is in the bowel that can be tolerated. Your goal is to do the full quart.

10. Hold the liquid inside the body for about 15 minutes and then release the liquid into the toilet. Some days the body will not tolerate more than 3 minutes so do not be discouraged as to the difference of times day to day.

11. Coffee enemas can be done as much as several times a day to a maintenance of one per month. They should be done in the morning because the caffeine will be too stimulating at night.  

Learn Where MSG is Hidden

MSG has been used as an acronym for "monosodium glutamate" for years. MSG is a flavor enhancer and popular ingredient in many Asian cuisines. It is common enough knowledge that people can get MSG reactions that Chinese restaurants were advertising MSG-free on their food starting in the mid 1990s.  MSG reactions can include flushing, sweating, chest pain and weakness.   The most common symptom I see in my office are headaches or migraines.  Other symptoms include facial pressure, drowsiness, and numbness and tingling in the face, back, and arms.

MSG is a neurotoxin that is best to stay away from even if you don't notice any symptoms.  Actually we know it as MSG but it's more factual name is Manufactured free Glutamate or MfG.  Since it is common knowledge that we should not ingest MSG the food industry as come up with other names, 40 more names to be exact.  

One popular place where it can be found is in low fat or nonfat milk products and may diary products that contain carrageenan, guar gum and locust bean gum.  Protein powders contain glutamic acid, which , invariably will be manufactured with MfG.  Also if you see the word 'protein' by itself on any label it contains MfG.   Also hydrolyzed soy protein, hydrolyzed wheat protein, hydrolyzed pea protein, hydrolyzed whey protein, hydrolyzed corn protein and tomato protein all contain MfG.

In sensitive patients reactions have been reported from soaps, shampoos, hair conditioners and cosmetics where MfG is hidden in ingredients with names that include the words "hydrolyzed," "amino acids," and or "protein".  Most sun block, spf lotion and insect repellents also contain MfG.  

According to the manufacturer, Varivax-Merk chicken pox vaccine contains L-monosodium glutamate and hydrolyzed gelatin, both of which contain MfG.  The vaccine has been shown to cause brain lesion ni laboratory animals and cause obesity and reproductive disorders later in life.  It would appear that most, if not all, live virus vaccines contain some ingredient that contains MfG.

Some people have reactions to MfG even if it's a small dose and others need a large dose to feel MfG toxicity.  A reaction can occur immediately after ingestion or up to 48 hours.  The time lapse between ingestion and reaction is typically the same each time for a particular individual who ingest an amount of MfG that exceeds his or her individual tolerance level.  

All of the following contain MfG:

Names of ingredients that always contain MfG:

Glutamic acid (E 620) 
Glutamate (E 620)
Monosodium glutamate (E 621)
Monopotassium glutamate (E 622)
Calcium glutamate (E 623)
Monoammonium glutamate (E 624)
Magnesium glutamate (E 625)
Natrium glutamate
Anything “hydrolyzed”
Any “hydrolyzed protein”
Calcium caseinate, Sodium caseinate
Yeast extract, Torula yeast
Yeast food, Yeast nutrient 
Autolyzed yeast
Gelatin
Textured protein
Whey protein
Whey protein concentrate
Whey protein isolate
Soy protein 
Soy protein concentrate
Soy protein isolate
Anything “protein”
Anything “protein fortified”
Soy sauce
Soy sauce extract
Protease
Anything “enzyme modified”
Anything containing “enzymes”
Anything “fermented”
Vetsin
Ajinomoto
Umami
Zinc proteninate

Names of ingredients that often contain or produce MfG during processing:

Carrageenan (E 407)
Bouillon and broth
Stock
Any “flavors” or “flavoring”
Natural flavor
Maltodextrin
Oligodextrin
Citric acid, Citrate (E 330)
Anything “ultra-pasteurized”
Barley malt
Malted barley
Brewer’s yeast
Pectin (E 440)
Malt extract
Seasonings

*1 Glutamic acid found in unadulterated protein does not cause adverse reactions. To cause adverse reactions, the glutamic acid must have been processed /manufactured or come from protein that has been fermented.

*2 E numbers are use in Europe in place of food additive names.

The following are ingredients suspected of containing or creating sufficient processed free glutamic acid to serve as MfG-reaction triggers in HIGHLY SENSITIVE people:

Corn starch  
Corn syrup  
Modified food starch 
Lipolyzed butter fat  
Dextrose
Rice syrup
Brown rice syrup  
Milk powder 
Reduced fat milk (skim; 1%; 2%) 
most things “low fat” or “no fat”  
anything “enriched”
anything “vitamin enriched” 
anything “pasteurized”
Annatto
Balsamic vinegar
certain amino acid chelates (Citrate, aspartate, and glutamate are used as chelating agents with mineral supplements.)

Superfoods for Blood Sugar Control

If you are trying to get your blood sugar under control or maybe you know you've been doing too much quarantine snacking and what you are eating needs a makeover instead of concentrating on what not to eat let's concentrate on what to add to your diet to help with blood sugar levels and inflammation.  

Inflammation is the root cause of blood sugar levels being too high and can be from eating too much sugar but can also be from chronically high stress levels, pain in the body, and being overweight.  We don’t want chronic inflammation to turn into anything but at the same time it is tricky to deal with. The problem is that chronic inflammation is often "invisible," since it does not show telltale physical signs the way acute inflammation does, like when you sprain your ankle. 

So how can you prevent or reduce inflammation you cannot necessarily see or feel?  The only way to really detect chronic inflammation is to have an evaluation by your doctor. He or she will review your symptoms, have blood work done and perform a physical exam. At Healing Arts, we test for chronic inflammation using muscle testing to identify chronic inflammation and suggest specific lifestyle changes to our patients.  Otherwise, the best approach is to prevent conditions related to chronic inflammation. It goes back to the basics: maintaining a healthy weight, choosing a good diet, mindfulness, getting plenty of sleep, meditation and exercising regularly which are also steps to treat diabetes.  So whether you are preventing diabetes, getting insulin resistance under control, trying to reverse pre-diabetes or treat diabetes your goals are the same.  

Even though these are basic steps it can be overwhelming so start with just one change and once that feels doable then start with another change and go from there.  

When trying to get your blood sugar under control add these foods into your diet to help.  Food can truly be medicine and these can help you heal.

 

Extra virgin olive oil. This type of olive oil offers great taste plus type 2 diabetes-friendly monounsaturated fat. "Extra virgin" means the oil is minimally processed, which protects its more than 30 antioxidant and anti-inflammatory plant compounds. Drizzle it on salads, and use it to sauté meat and veggies.

Kale. This is one of healthiest vegetables. One cup delivers 206% of your daily requirement for vitamin A, 134% of your vitamin C requirement, and 684% of your recommended intake of vitamin K.  It’s also a top source of lutein and zeaxanthin, which may help prevent eye issues that are common with type 2 diabetic patients. Add chopped kale to soups and salads, or juice it. You can also tear the leaves into 2-inch pieces, spritz with olive oil, and bake until crisp for a bowlful of kale chips.  However, f you have a thyroid condition do not eat kale. 

Nuts. Yes, they're high in calories, but these are calories well-spent.  Most kinds have about 170 calories per ounce, along with heart-healthy monounsaturated fats, protein, and fiber. And nuts can help stabilize blood sugar. Reach for a small handful of nuts instead of potato chips. Sprinkle them on oatmeal, yogurt, or salads for added crunch.

Salmon. Rich in omega-3 fatty acids, fatty fish such as salmon may protect against chronic inflammation and diseases related to chronic inflammation including type 2 diabetes and pre-diabetes.  I recommend eating omega-3-rich fish only once a week though because of the risk of mercury toxicity.  To get real health benefits from omega-3 fatty acids it’s best to get it in supplement form from a supplement company testing for mercury to make sure the omega-3 is safe. 

Cinnamon. A spice that will lower blood sugar and tastes great to add into your diet.  Sprinkle on top of baked sweet potatoes, oatmeal or anything else you want. For more info on other healing abilities of cinnamon, read here.

Broccoli.  Is one of the most beneficial vegetables from the cauliflower family. Broccoli contains high quantity of sulforaphane that helps in regulating blood sugar and calming blood pressure. Apart from being anti-diabetic vegetable, broccoli also helps in detoxification of body. 

Buckwheat. The dietary fiber and resistant starches contained in buckwheat make it a superfood for diabetics. Since it takes the body a longer time to break down the complex carbohydrate, blood sugar levels rise evenly, preventing drastic spikes in blood sugar. There is also a compound in buckwheat groats called D-chiro-inositol, which helps to lower elevated glucose levels.  Buckwheat is also anti-inflammatory because of the rutin it contains, which is an antioxidant.  Antioxidants can help protect the body from damage caused by free radicals, which can cause oxidative stress and form inflammation, affecting blood sugar levels as well as triggering a variety of diseases.

Buckwheat is usually found as raw “buckwheat groats” or in flour form. Both are highly nutritious staples to keep in your kitchen since there can be used in numerous ways. It's easy to add cooked groats to stews, soups or salads.  Have a bowl of buckwheat for breakfast instead of oatmeal and use buckwheat flour in muffins and breads. Buckwheat pancakes are one of my favorites!

Food Sensitivities Vs. Allergies Vs. Intolerances By Ingrid Young

I love food!  Food is delicious, nourishing, and healing. Our bodies are made to seamlessly absorb nutrients from the food we eat so that we can perform our daily activities with ease. But what happens when the food we eat no longer fuels and heals and starts to hinder our health?  There are a few reasons why this happens.  One of the simplest reasons could be a food intolerance or sensitivity.   Food intolerance, sensitivities and allergies are based off the reaction the body has when it comes in contact with food.  

Food intolerance is when our body does not have the digestive enzymes to break down foods we eat. A common example of food intolerance is lactose intolerant. This is when the body cannot fully breakdown the sugar “lactose” in milk. Symptoms of food intolerance are bloating, gas, nausea, diarrhea, abdominal pain, heartburn, and/or irritability.  You can experience these symptoms immediately or over a course of a few days.  Food intolerances commonly run in families.    

Food sensitivities activate an immune reaction. White blood cells react to food and chemicals and release pro-inflammatory "mediators" into the bloodstream. This immune reaction is non-threatening, and symptoms are similar to food intolerances.  Symptoms include bloating, diarrhea, nausea, migraines, acne, eczema, joint pain, runny nose, brain fog, mood swings and can be felt between 3-72 hours. Most commonly, food sensitivity reactions are often delayed, and most people go on without realizing their symptoms are due to what they ate. 

Food allergies elicit an immune response that is histamine-driven and is mediated by IgE. Reactions are immediate, within 15-30 minutes after exposure. Symptoms can be asthma, wheezing, hives, rashes, dizziness, swelling of lips, face, or in the body.  Unlike food sensitivities, food allergies can be life-threatening and in severe cases result in anaphylactic shock.  Common food allergies are nuts/ seeds, shellfish, wheat, soy, and certain fruits and vegetables. So the next question is how do you know if you’re experiencing a food intolerance or sensitivity?  Elimination diets such as the Whole30 can help identify food intolerances and sensitivities reactions.  In the office we use muscle testing to identify specific food that can be hindering your health.  I like muscle testing because it is quick and noninvasive.  I also like doing the Coca pulse test because it can be done at the comfort of your own home.  

Coca Pulse Test 

Before taking the test, make sure you’re in a relaxed and calm state. An agitated state, in which your pulse is abnormally raised, will make it difficult to perform this test with accuracy.  The test is best done on an empty stomach, at least 2 hours after eating or drinking anything, or preferably, first thing in the morning before breakfast. 1.   Get your base heart rate. I like to do this first thing in the morning.  Take your pulse before you get out of bed for one full minute.  Record that number. 2.   When you’re ready to test the food, take a bite of food. Chew it if you like, but don’t swallow it. Let it rest in your mouth so that you can taste it for thirty seconds. 3.   With the food still in your mouth, take and record your pulse for a full minute again. 4.   Spit out the food and rinse out your mouth with water. Make sure to spit the water out. Wait 1-2 minutes before trying another food, or until your pulse has returned to its base rate. If your pulse increases or decreases by 6 points over a minute with a particular food in your food, this is your body indicating a stressful reaction to the food.  If your pulse remains steady, this indication no reaction to the food and its safe.  

To learn more about functional nutrition, come join my Navigating Nutrition a 5-week online nutrition course and support group. We’ll discuss topics such as how to improve digestion, emotional eating, how to regulate blood sugar levels, and the importance of staying hydrated. Together we will create personal and practical ways to improve your health through nutrition.  

Classes start online October 6th at 6pm-7pm.  To learn more: https://healingartsnyc.com/new-events 

What people are saying… 

"Loved the class! It was intimate so you could ask all of your questions. It was informative with additional links, book recommendations and insightful learnings. It was practical with valuable tips on how to eat better (Ingrid gave us feedback after reading our food journal). It was doable since only 5 online classes of approximately an hour, hour and a half each, in the comfort of your home, after work. Ingrid is sweet, cheery, knowledgeable, patient and receptive. I can’t wait to hear about her next class!"  - D.R. 

To reserve your spot email us at info@healingartsnyc.com 

Class Schedule: 

October 6th - Week 1 - Blood sugar / Emotional eating  

October 13th - Week 2 - How to Grocery Shop/ Reading labels/ Meal Plans  

October 20th - Week 3 -  Macronutrients/Portion/ Explanation of different diets 

October 27th - Week 4 -  Hydration / Sleep + Stress + Exercise   

November 3 - Week 5 - Digestion / What's going on and how to improve it ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 

$60 a class or $215 for all 5 weeks 

Won’t be able to make all 5 classes? Don’t worry, we can give you the recording of it. 

Option for extra 1-1 sessions with Ingrid Young to further personalize your nutrition, supplements, exercise, sleep and lifestyle plan.

Health Benefits of Coconut Water

There are all kinds of enhanced waters these days, but coconut water is the real deal. The drink quickly became a staple everywhere from health food stores to fitness studios but it's sweet, nutty taste isn't for everyone. Do the nutrition facts back up the hype? Here's what you need to know.

What exactly is in coconut water?

Well, coconut water is the clear liquid inside coconuts. You'd typically get coconut water from young, green coconuts—those harvested at five to seven months of age, whereas the browner coconuts, which are a better source of coconut milk.

Health benefits include that they are good for post-workout recovery: Coconut water is abundant in several electrolytes including potassium, sodium, and magnesium. If you're having an intense sweat session, especially in the summer months when you may be sweating more think of grabbing a coconut water instead of Gatorade. The electrolytes in coconut water can help to regulate fluid balance, prevent dehydration, and even ensure proper muscle function. Of course, you'll want to make sure you refuel with enough carbohydrates and protein post-workout as well but coconut water really can help prevent muscle soreness and cramping.

May help reduce blood pressure and stroke risk: Bananas are notorious for their high potassium counts, but just one cup of coconut water contains more potassium than a medium sized banana. Research suggests that potassium-rich diets can help support heart health by reducing blood pressure and even protecting against stroke.

May support good digestion: Coconut water contains magnesium, a mineral that helps to keep things moving and prevent constipation. Magnesium also helps prevent cramping

Drink if you're sick: If you're under the weather, the body can lose a tremendous amount of fluid from vomiting and diarrhea. Coconut water can help with hydration status and balance electrolytes better than regular water in this scenario and you don’t want to drink ginger ale with all the added sugar.

May promote healthy skin: Lack of proper hydration can lead to dry, tight, and even flaky skin. Drinking coconut water can contribute to your daily hydration needs which promotes circulation and radiant skin.

Great alternative to sugary beverages: Skip the sugary juices and sodas and instead reach for coconut water when you're in the mood for something other than water. Unlike sugar sweetened beverages, coconut water usually has little to no added sugar (in unflavored varieties). This makes it a great choice for diabetics or individuals looking to reduce their consumption of added sugar.


I personally add coconut water to my morning superfood smoothie because it has a way of enhancing the health benefits of the other superfoods in it so I can get even more nutrition out of it. I only drink one type of coconut water, organic Harmless Harvest. I was first attracted to it being organic and not thermally pasteurized and after trying lots of different coconut waters it’s the taste that keeps me loyal to this brand. We do sell it in the office for $5 and I highly recommend it after an ozone sauna 

Visualization for Stress Reduction

We help our patients by detoxing the body from heavy metals, chemicals and pathogens while supporting the body with the right nutrition.   Everyone’s program looks different and depends on the muscle testing but I will tell you one common denominator for the rate at which someone heals  depends on their stress level or to be more specific the level of which they put their stress in their body.  Stress changes the hormones causing havoc on the body so healing is slower no matter what you are trying to heal from so stress management is a big part of healing in our office as well.  If I could put stress reduction in a pill I know it could help so many people.  Until I figure out how to do that visualization and imagery (sometimes referred to as guided imagery) techniques offer an avenue for stress reduction. These techniques involve the systematic practice of creating a detailed mental image of an attractive and peaceful setting or environment. Guided imagery can be practiced in isolation, but it is frequently paired with physical relaxation techniques such as muscle relaxation and breathing. When guided imagery is paired with physical relaxation techniques, the aim is to associate the sensations of relaxation with the peaceful visual image, so that future practice sessions involving imagery alone will quickly bring back to mind the physical sensations of relaxation.

I also suggest visualizations as an alternative to meditation when I know meditation can help but the patient has trouble calming the mind.  Instead of sitting in silence and trying to empty the mind that is racing with all the stressful thoughts this is a great time to listen to a visualization.  There are wonderful ones for free on Youtube.  It’s hard to suggest one because everyone is always looking for something different so listen to a few and find one that works for you.  

Guided imagery techniques work to help people relax for several reasons. As is the case with many techniques, they involve an element of distraction which serves to redirect people's attention away from what is stressing them and towards an alternative focus. The techniques are in essence a non-verbal instruction or direct suggestion to the body and unconscious mind to act "as though" the peaceful, safe and beautiful (and thus relaxing) environment were real. Finally, guided imagery can work through the associative process described above, where scenes become a learned cue or trigger that helps recall memories and sensations resulting from past relaxation practice.

Imagery techniques can be thought of as a form of guided meditation. As is the case with other forms of meditation, one of the goals and desirable outcomes is to help people learn how to detach themselves from their moment to moment fixation on the contents of their minds, and instead cultivate a relaxed detachment from which it is easy to watch (but not become embedded in) the various sensations and thoughts streaming through the mind. The repetitive practice of imagery techniques can help this meditative learning to occur so that eventually meditation and emptying the mind can come.

The practice of guided imagery is extremely portable, as it relies on nothing more than one's imagination and concentration abilities which people always have at their disposal. However, like most techniques requiring mental concentration, it is usually most successfully practiced without interruption in a setting that is free from distracting stimulation. The bathroom can be used in a pinch, if no other suitably private and peaceful location is available.  I have used it numerous times since I have kids I’m hiding from.  There is no single correct way to use visual imagery for stress relief. However, something similar to the following steps is often recommended:

• Find a private calm space and make yourself comfortable.

• Take a few slow and deep breaths to center your attention and calm yourself.

• Close your eyes.

• Listen to the visualization or imagine yourself in a beautiful location, where everything is as you would ideally have it. Some people visualize a beach, a mountain, a forest, or a being in a favorite room sitting on a favorite chair.

• Imagine yourself becoming calm and relaxed. Alternatively, imagine yourself smiling, feeling happy and having a good time.

• Focus on the different sensory attributes present in your scene so as to make it more vivid in your mind. For instance, if you are imagining the beach, spend some time vividly imagining the warmth of the sun on your skin, the smell of the ocean, seaweed and salt spray, and the sound of the waves, wind and seagulls. The more you can invoke your senses, the more vivid the entire image will become.

• Remain within your scene, touring its various sensory aspects for five to ten minutes or until you feel relaxed.

• While relaxed, assure yourself that you can return to this place whenever you want or need to relax.

• Open your eyes again and then rejoin your world.

Instead of imagining a favorite place for stress reduction you could also imagine your future self talking to your current self through a certain situation.  Imagine you are already through the stressful situation and have the outcome you want and your future self came to talk you through it as a best friend would.  Know that you have a relationship with yourself.  That relationship should not be all the negative self talk we tend to automatically do.  Make a conscious choice to do more self-love talk.  Be your own best friend.  

You can also do the same for a past situation you are trying to process and heal by using visualization to have your current self talk to your past self through a situation.  A lot of the times when we feel stuck and rerun a situation that has already happened to us over and over again in our heads it is because there is a piece of us that is looking for healing.  We can use visualization and talk ourselves through it, just like a best friend would and hear healing words from our own selves.  

It is these three ways that visualization can really help reduce stress.  The imagination is a great tool so try to use it.  There is no limit on what the mind and mind-body connection can do! 

Poison and the Blood Brain Barrier

The Blood-Brain Barrier, or BBB, is a single-layered lattice of cells joined together by tight junctions that keep most substances out and allow few substances into the brain.Toxic substances typically kept out include heavy metals, pesticides, germs, plastics as well as damaging proteins while substances allowed in are oxygen, hormones, and nutrients.  Your bbb has tight junctions that become loose or broken with a protein called zonulin. Zonulin also breaks down the protective layer of your intestinal wall creating leaky gut.  Zonulin is increased in the body due to glyphosate (an herbicide found in our food from Roundup made by Monsanto).  To find out what foods contain glyphosate go to Detox Project website. Zonulin is also made in response to eating wheat.  With too much zonulin the bbb leaks letting toxins come into the brain causing damage and inflammation on the brain.  In other words, a Leaky Brain is an Inflamed Brain.

What are the Signs and Symptoms of a Leaky Brain?

Leaky Brain manifests as multiple signs and symptoms, so pay attention to these as opposed to ignoring them:

ADD/ADHD/Autism spectrum disorders

Brain fog or difficulty concentrating

Chronic fatigue that does not improve with rest or sleep

Headaches or migraines that come on suddenly, become worse with standing, and grow more severe as the day progresses

Memory loss or another cognitive decline which may lead to dementia and Alzheimer’s disease

Mood disorders, particularly anxiety, depression, and schizophrenia

Peripheral neuropathy 

Seizures

It is important not to ignore these signs and symptoms because those living with Leaky Brain are at an increased risk of developing neurological or psychiatric conditions. 

What Causes Leaky Brain?

The profound connection between the brain and the gut cannot be underestimated as research repeatedly confirms that microbes living in the gut affect the brain both positively and negatively.

In fact, the stomach and small intestine contain a lining similar to the blood-brain barrier which also keeps harmful substances from entering the gut.

Therefore, many of the same factors that cause a leaky gut—poor gut health, unhealthy diet, food intolerances, food sensitivities, toxins and infections—can also create a leaky brain. For more information on Leaky gut listen to my podcast #13 Digestion Leaky Gut and Lectins.

Studies from Harvard show that wheat creates leaky gut because it contains  a protein called gliadin, which increases the zonulin.  Again it’s this Zonulin that weakens the tight junctions of the gut lining and BBB thereby contributing to leaky gut and leaky brain.

Five causes of Leaky Brain:

1.Gut Dysbiosis (infections)

2.Leaky Gut

3.Autoimmune Disease

4.Mental Health Conditions

5.Stress & Vagus Nerve Dysfunction

All five of these categories have inflammation as a basis for the problem, yet they become even more problematic in the following disease states:

Bacterial infections deteriorate the BBB allowing bacteria into the brain where they do not belong.

Mold toxins trigger inflammation, promote oxidative damage in the brain, and disrupt the BBB.

Excess glutamate overstimulates nerves causing the BBB to breakdown increasing permeability to potentially harmful agents.

High blood sugar and diabetes represent dramatic changes in blood sugar which produce oxidative stress and inflammation

Elevated homocysteine, seen in individuals living with heart disease, autoimmune disease, cancer, and neurodegenerative disease or those who survive a stroke, changes tight junction function and prevents the BBB from functioning properly.

Obesity increase oxidative damage and deprive the brain of oxygen.

Low quality sleep interrupts the sleep-wake cycle interrupting the uptake of nutrients and offload of toxins while increasing inflammation.

While it is more obvious that leaky brain causes inflammation which then drives mental health conditions, it is less known that mental health conditions can also drive inflammation and leaky brain.  The contributing factors could be:

The Brain-Gut Axis: The Vagus Nerve Connection

The brainstem connects to the vagus nerve, which in turn connects to all the digestive organs. The brain sends signals through the vagus nerve to the organs. The organs also send signals through the vagus nerve to the brain.

The vagus nerve initiates many important digestive functions such as stomach acid secretion, enzyme production, gallbladder function and intestinal motility.

If there is poor brain communication to the vagus nerve there can be many negative effects including:

Chronic inflammation

Poor digestion

Leaky gut

Inflamed brain

How to Reverse and Heal a Leaky Brain – Stop, Start, and Seek

Treating a leaky brain starts by healing a leaky gut. This involves eliminating all the causative factors of leaky gut and leaky brain and then adding dietary and lifestyle factors that support brain health.

Following these steps will lower inflammation in the body and brain, maximize the transport of oxygen, glucose, and other nutrients into the brain, facilitate better removal of toxins out of the brain, reduce oxidative stress, and help rebuild tight junctions to restore the integrity of the BBB.

STOP:

Consuming gluten and foods that you cannot tolerate including sugar and processed foods in meals

Ignoring stress

Allowing bacterial and viral infections to fester before getting treatment

Drinking alcohol in excess

Exposure to environmental toxins in air, water and food

Eating nonorganic food that contains glyphosate

START:

Detoxifying the body of pesticides,  and heavy metals

Taking in probiotic foods to keep the gut balanced

Eating essential fatty acids, which are vital for the brain, including avocado, coconut oil, flaxseed, hemp seed, oily fish, pumpkin seeds, and walnuts

Reducing inflammation through the diet  - Listen to our podcast on Chronic Inflammation

Making quality sleep a priority

Reducing psychological and emotional stress through exercise, meditation, journaling

SEEK:

Figure out what supplements you need to take to help repair the BBB including:

Acetyl L-Carnitine, Alpha-Lipoic Acid, Alpha-GPC, Angelica (Dong Quai) Extracts, Astragalus, Astaxanthin, Apigenin, B12-B6-Folate Mix, Berberine, Bitter Melon, Butyrate, Catechins, Chlorogenic-Acid, Citicoline, Collagen, Curcumin, Vitamin D3, Fish Oil, Ginseng, Licorice, Luteolin, Lycopene, Myoinositol, Magnesium, Melatonin, Methylene Blue, Olive Leaf Extract, Oxaloacetate, Parthenolide (Feverfew), Progesterone, Pterostilbene, Resveratrol, Rosmarinic Acid, Shilajit, Selenium, Sulforaphane, Ursolic Acid

There's lots of different supplements for support so it's best to get muscle tested for your exact nutritional support.