Understanding and avoiding toxic ingredients in packaged foods is crucial for maintaining good health. This guide will help you identify some common harmful additives and offer tips on how to make healthier choices.

Natural Flavors

Natural flavors might sound safe, but they can be chemically altered to enhance taste, potentially leading to addiction to certain packaged foods. They often serve as a cover for undisclosed chemicals. While some reputable companies use natural flavors, it’s advisable to contact them to understand the source and nature of these flavors, as some can be natural and harmless.

MSG (Monosodium Glutamate)

What is MSG?

• A food additive used to enhance flavor in packaged foods and sometimes in restaurants.

Side Effects of MSG:

• Headaches
• Nausea
• Weight gain
• High blood pressure
• Flushing
• Numbness
• Tingling

Common Foods with MSG:

• Seasonings
• Potato chips
• Cold cuts
• Fast food
• Salty snacks
• Sports drinks
• Soy sauce
• Processed meats
• Salad dressings
• Canned soups
• Crackers
• Instant noodles

Carrageenan

What is Carrageenan?

• A food additive used to thicken and stabilize a variety of foods.

Side Effects of Carrageenan:

• Insulin resistance and glucose intolerance
• Inflammation
• Immune suppression
• IBS (Irritable Bowel Syndrome)

Common Foods with Carrageenan:

• Non-dairy milks
• Creamers
• Cottage cheese
• Ice cream
• Sour cream
• Yogurts
• Deli meats
• Infant formula
• Nutritional drinks
• Canned soups and broths
• Frozen pizzas
• Microwavable dinners

TBHQ (Tertiary Butylhydroquinone)

What is TBHQ?

• A preservative used to extend the shelf life of foods.

Dangers of TBHQ:

• Immune system damage
• Cancer promotion
• Neurological symptoms
• Damage to red blood cells
• Food allergies
• Allergic contact dermatitis

Common Foods with TBHQ:

• Shelf-stable and frozen foods (especially cereals)
• Fast food

Food Dyes

What are Food Dyes?

• Additives used to make food appear more attractive, commonly found in children’s foods.

Types of Food Dyes:

• Blue 1, Blue 2, Green 3, Red 3, Yellow 5, Yellow 6, FD & C Lakes

Common Foods with Dyes:

• Colorful snacks on shelves (unless naturally colored)
• Cereals
• Chips
• Oatmeal
• Pickles
• Yogurt
• Candy
• Frosting
• Vitamins
• OTC medications
• Drinks
• Ice cream
• Ice pops

Dangers of Food Dyes:

• ADD (Attention Deficit Disorder)
• ADHD (Attention Deficit Hyperactivity Disorder)
• Allergies
• Irritability
• Aggressiveness

Conclusion

To protect your health, be mindful of these common toxic ingredients in packaged foods. Opt for whole foods and check ingredient labels carefully. By making informed choices, you can reduce your exposure to harmful additives and improve your overall well-being.

Losing weight doesn’t have to be a torturous process. By incorporating these healthy nutritional tips into your daily routine, you can achieve your weight loss goals comfortably and sustainably.

1. Eat Breakfast Like a King

Start your day with a hearty, healthy breakfast rich in complex carbs, fats, and proteins. This will provide your brain and body with the energy needed to avoid mid-day slumps and sugary cravings. Since you are most active at the beginning of the day, it’s an ideal time to fuel your body with valuable nutrients and calories. Avoid processed, highly refined, and simple carbohydrate breakfasts, opting instead for whole foods.

2. Eat Lunch Like a Queen

It’s crucial to keep your body properly fueled as the day progresses. Although you may become less active as the day goes on, it’s important to maintain energy levels with a nutritious lunch. Try to include fruits, vegetables, and animal protein in your meal to keep your mind sharp and your metabolism functioning properly. Avoid takeout and choose fresh, whole foods.

3. Eat Dinner Like a Pauper

Evenings are when we are least active, and our bodies start to slow down. This is part of our natural circadian rhythm, so dinner should be the smallest meal of the day. Eating dinner before 7:00 PM without subsequent snacks allows your body time to reset and detoxify during sleep. Ensure your dinner is nutritious and balances blood sugar to help you stay asleep throughout the night.

4. Eat Slowly

Eating slowly is essential for good health. It allows your body to properly digest food, leading to better nutrient absorption and an improved metabolism. Eating slowly helps prevent overeating by giving your brain enough time to register fullness, aiding in weight management. Savoring each bite also enhances the dining experience, promoting mindfulness and meal enjoyment. Ensure you are relaxed and mindful while eating to avoid disrupting digestion and promoting weight gain.

5. Manage Cravings

If you crave sweets after meals, it might indicate that your blood sugar is dysregulated, often due to a lack of protein and fat in your diet. If you still feel hungry or dissatisfied after eating, add more protein to your plate. Avoid eating carbs alone, as this can cause a significant blood sugar spike, leading to cravings and crashes.

Conclusion

By following these five healthy nutritional tips, you can support your weight loss journey in a comfortable and effective manner. Focus on balanced meals, mindful eating, and proper timing to optimize your body’s metabolism and energy levels throughout the day.

For many years, dietary fat has been misunderstood and given a bad reputation. However, dietary fats, especially essential fatty acids (EFAs), are crucial for our health. Let’s explore what EFAs are, why we need them, and the best sources to include in our diet.

Understanding Essential Fatty Acids

Essential fatty acids are vital for several bodily functions:

• Energy Production: EFAs provide a significant source of energy.
• Cell Membrane Structure: They are key components of cell membranes.
• Vitamin and Mineral Absorption: EFAs help absorb fat-soluble vitamins and minerals.
• Hormone Production: They are involved in producing important hormones.

Our body can synthesize most fatty acids from other fats, but it cannot produce omega-6 and omega-3 fatty acids on its own. Therefore, these must be obtained through our diet.

The Functions and Benefits of Essential Fatty Acids

Functions of EFAs

• Improved Immunity: Enhancing the body’s defense mechanisms.
• Cell Signaling: Facilitating communication between cells.
• Mood and Brain Health: Supporting cognitive functions and emotional well-being.
• Reduced Inflammation: Helping to decrease inflammatory responses.
• Enhanced Physical and Mental Performance: Improving overall health and vitality.
• Disease Treatment: Aiding in the treatment of various health conditions.
• Improved Body Composition: Contributing to better physical health and fitness.

Symptoms of EFA Deficiency

• Dry skin, dandruff, scaly skin
• Brittle fingernails
• Dry mouth, excessive thirst
• Cracked fingertips or heels

Key Benefits of Essential Fatty Acids

1. Promote Heart Health
   • Omega-3 fatty acids can reduce triglycerides, lower blood pressure, and prevent plaque buildup in arteries.
2. Protect Your Brain
   • Omega-3 intake is associated with a reduced risk of cognitive decline and Alzheimer’s disease. Higher consumption of omega-3-rich fish correlates with increased grey matter in the brain, which is crucial for memory.
3. Fight Depression
   • Omega-3 fatty acids have been shown to help treat mental health disorders such as bipolar disorder and anxiety.
4. Relieve Inflammation
   • EFAs can help manage and treat inflammatory conditions like asthma, arthritis, and inflammatory bowel disease (IBD).
5. Reduce Joint Pain
   • Omega-3 fatty acids are known to alleviate joint pain and assist in treating rheumatoid arthritis.

Best Sources of Essential Fatty Acids

Cold Water Fish

• Salmon
• Herring
• Tuna
• Mackerel
• Sardines

Nuts and Seeds

• Flaxseeds
• Chia seeds
• Pumpkin seeds
• Hemp seeds
• Walnuts

Oils

• Cod liver oil
• Krill oil

Vegetables

• Brussels sprouts

Other Healthy Fat Sources

• Avocados
• Fatty fish
• Nuts
• Seeds
• Coconut oil
• Olive oil
• Butter
• Ghee

Conclusion

Essential fatty acids are indispensable for maintaining optimal health. They support heart and brain health, reduce inflammation, improve mental health, and help manage various health conditions. By incorporating EFA-rich foods into your diet, you can harness the numerous benefits these fats offer and improve your overall well-being. Ensure you get enough omega-6 and omega-3 fatty acids through a balanced diet to keep your body functioning at its best.

A good night’s sleep is more than just rest; it’s a cornerstone of a healthy lifestyle. Quality sleep plays a crucial role in weight management and overall well-being. Here are five ways sleep can help you lose weight and how you can improve your sleep habits.

1. Hormonal Balance and Hunger Regulation

Short sleep, defined as six to seven hours or less, is linked to higher BMI and weight gain. One reason is the impact of sleep on hunger hormones:

• Ghrelin: Increases when you are sleep-deprived, making you feel hungrier.
• Leptin: Decreases with lack of sleep, leading to reduced feelings of fullness.

This imbalance can result in overeating, particularly of unhealthy foods, causing weight gain.

2. Appetite Moderation

Adequate sleep helps moderate your appetite. When sleep-deprived, your body craves quick energy sources like carbs and sugar. This leads to unhealthy eating habits throughout the day. A good night’s sleep allows your brain and hormones to function properly, promoting healthier food choices.

3. Prevention of Late-Night Snacking

Staying up late extends your eating window, increasing the likelihood of unnecessary snacking, especially if several hours have passed since dinner. Calories consumed at night are more likely to lead to weight gain compared to those eaten during the day. Additionally, eating close to bedtime can interfere with your sleep, as your body focuses on digestion instead of resetting and detoxifying. Aim to stop eating three hours before bed.

4. Increased Metabolism Speed

Your resting metabolic rate (RMR) determines how many calories you burn at rest. Sleep duration significantly affects RMR—the more quality sleep you get, the faster your metabolism will be. This increased metabolic speed aids in burning calories more efficiently.

5. Enhanced Physical Activity

Lack of sleep can lead to fatigue and decreased motivation to exercise. Sufficient sleep boosts your energy levels, making you more likely to engage in physical activities. Regular exercise, in turn, promotes healthier food choices, improves muscular power and endurance, and enhances clear thinking and energy levels.

Tips for a Good Night’s Sleep

1. Morning and Evening Sunlight: Exposure to natural sunlight in the morning and at sunset helps regulate your circadian rhythm, ensuring your body knows when to release cortisol and melatonin.
2. Blue Light Management: Use blue light glasses two hours before bed if you plan to watch TV or use your phone.
3. Relaxation Techniques: Consider Epsom salt baths, castor oil packs, and red light therapy to help relax your body before bed.
4. Optimal Sleep Environment: Keep your room cool and dark, and use a white noise machine if you have trouble sleeping in silence.
5. Pre-Bedtime Habits: Stop eating three hours before bed and reduce or eliminate caffeine intake.
6. Consistent Sleep Schedule: Go to bed and wake up at a reasonable and consistent time.
7. Daily Movement: Engage in physical activity every day, but avoid exercising too close to bedtime.
8. Wind-Down Routine: Establish a relaxing pre-sleep routine to signal your body it’s time to sleep.
9. Healthy Diet: Reduce carbs and sugar throughout the day to avoid energy spikes and crashes.
10. Stick to a Schedule: Maintain a regular routine to support consistent sleep patterns.

By prioritizing quality sleep, you can enhance your overall health, support weight loss, and improve your quality of life.

Vitamin D is more than just a vitamin; it’s a crucial nutrient that plays a significant role in our overall health. Despite its importance, over 40% of the US population is deficient in vitamin D, leading to various health issues. Let’s explore why vitamin D is essential and how you can ensure you’re getting enough of it.

Understanding Vitamin D

Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that is vital for bone health, immune function, and cell growth. It helps defend against chronic diseases such as heart disease, cancer, inflammation, and autoimmune diseases.

Main Sources of Vitamin D

While it’s possible to get vitamin D from certain foods, the primary source is sunlight. This dependency on sunlight explains why many people are deficient, especially in regions with less sun exposure.

The Benefits of Vitamin D

Weight Management

Vitamin D can aid in weight management by reducing inflammation and regulating cellular functions in the body. This can help maintain a healthy weight and improve overall metabolic health.

Bone Strength

One of the key benefits of vitamin D is its role in bone health. It promotes the absorption of calcium, which is essential for maintaining skeletal integrity. Additionally, it is involved in the metabolism of phosphorus, another crucial mineral for bone health.

Immune Function

Maintaining healthy levels of vitamin D enhances immune function and protects against infections. Research indicates that lower levels of vitamin D are associated with respiratory tract issues, highlighting its importance in maintaining a robust immune system.

Mental Health

Vitamin D is also linked to improved mental health. Deficiency in vitamin D has been associated with various mental health conditions, including depression, anxiety, Alzheimer’s disease, bipolar disorder, and schizophrenia.

Cancer Prevention

Studies have shown that adequate levels of vitamin D may help fight cancer cells. People with sufficient vitamin D levels are less likely to develop cancer, emphasizing the nutrient’s role in cancer prevention.

Foods Rich in Vitamin D

To ensure you are getting enough vitamin D, include the following foods in your diet:

• Cod liver oil
• Wild-caught salmon
• Mackerel
• Sardines
• Beef liver
• Eggs
• Caviar

Additionally, a quality vitamin D3 supplement can help maintain adequate levels, especially for those with limited sun exposure.

Conclusion

Vitamin D is essential for numerous aspects of health, from bone strength and immune function to mental health and cancer prevention. Given the high prevalence of deficiency, it’s crucial to monitor your vitamin D levels and make dietary and lifestyle adjustments to ensure you’re getting enough of this vital nutrient. Embrace the power of vitamin D to enhance your overall well-being and prevent chronic diseases.

At all times, our bodies and nervous system are constantly bombarded with sensation. The ability of our brains to prioritize this information properly is called sensory integration. When there is an issue with this process, many different problems can arise, including ADD/ADHD, learning disabilities and, in severe cases, Autism. One field geared to helping individuals with issues such as these is aptly called Sensory Integration (SI) Therapy. SI therapy can take on different forms, from working with an Occupational Therapist, to neurofeedback (with systems such as Braincore Therapy) to a machine called the Interactive Metronome (IM).

The IM uses a series of hand and foot exercises synchronized to a rhythmic, computer-generated beat. The system measures the patient’s response in milliseconds and uses auditory and/or visual cues to help the patient to improve being in-sync with this metronome. This improves rhythm and timing in the brain, something extremely important in sensory integration. The repetitiveness of the IM sessions helps the brain to create new pathways, or make existing pathways more efficient, improving the brain’s overall performance.

Over the course of treatment, patients learn to:

• Focus and attend for longer periods of time
• Increase physical endurance and stamina
• Filter out internal and external distractions
• Improve ability to monitor mental and physical actions as they are occurring
• Progressively improve coordinated performance

IM can help with ADD/ADHD, Autism Spectrum Disorders, learning disabilities, improving math, language skills and reading comprehension, overall academic performance, brain injuries, MS, Parkinson’s Disease, sports performance and much more.

Chiropractic adjustments can be helpful with many of these issues because it too helps to integrate the nervous system by removing nvervous interference or negative nervous stimuli. When coupled with IM, the two have a synergistic effect on the brain, creating even better results than either alone.

Here are just a few remedies and shields to boost your immune system, lower inflammation and prevent the flu!

Apple Cider Vinegar
– When healthy, take 1tbsp in warm water daily
– When sick/getting sick, take 1tbsp in warm water 2-4x/.day

Immune Complex
– When healthy, 3 capsules daily
– When sick/getting sick, can increase to 3 capsules 2-3X/day

Mazu
– When healthy, take 1-2 oz./day
– When sick/getting sick, take 1-2 oz. 2-3x/day

Echinacea
– When sick/getting sick only
– Take as directed
– Take for up to 2 weeks straight, and then discontinue for at least 1-2 weeks
– Is ok if is combined with GoldenSeal

Oil of Oregano
– Take as directed
– Can be taken when healthy and/or when sick/getting sick

Essential Defense
– When starting to get sick, take 2 pills, every 30-60 minutes for 24 hours

In today’s fast-paced world, mental health is a topic of growing concern. Stress, anxiety, and depression are increasingly common, affecting people of all ages and backgrounds. While there are many factors that contribute to mental health, one often overlooked aspect is nutrition.

Research has shown that what we eat can have a significant impact on our mental well-being. A balanced diet that provides all the essential nutrients is not only important for our physical health but also plays a crucial role in supporting mental health.

One key nutrient that has been linked to mental health is omega-3 fatty acids. These essential fats are found in oily fish such as salmon, mackerel, and sardines, as well as in walnuts and flaxseeds. Omega-3s are important for brain health and have been shown to help reduce symptoms of depression and anxiety.

Another important nutrient is magnesium, which plays a role in over 300 biochemical reactions in the body, including those that regulate mood and sleep. Foods rich in magnesium include leafy green vegetables, nuts, seeds, and whole grains.

Probiotics, the “good” bacteria found in fermented foods like yogurt, kefir, and sauerkraut, have also been linked to improved mental health. Research suggests that probiotics may help reduce symptoms of depression and anxiety by supporting a healthy gut microbiome.

On the other hand, a diet high in processed foods, sugar, and unhealthy fats has been associated with an increased risk of mental health problems. These foods can lead to inflammation in the body, which has been linked to depression and other mood disorders.

In addition to the nutrients we consume, how we eat can also impact our mental health. Mindful eating, or paying attention to the sensations and emotions associated with eating, can help improve our relationship with food and reduce stress levels.

In conclusion, a balanced diet is not only important for our physical health but also plays a crucial role in supporting mental health. By eating a variety of nutrient-rich foods and adopting healthy eating habits, we can nourish our bodies and minds, leading to a happier and more balanced life.

What is the Keto Diet?

The ketogenic diet transforms your body from being a glucose (aka sugar) burner into a fat burner. Being in this ketogenic state is how our bodies are supposed to function and is exactly how our ancestors used to live. Now, specifically in The United States with a high prevalence of pre-packaged foods and sugar, we have created a “new norm” and are living as glucose burners. When our bodies are chronically in a glucose (or sugar burning) state, we are never letting the body fully detox from sugar and store any extra intake as fat. By modifying your diet and consuming high fat, low carbohydrate, and moderate protein, your bodies glucose stores are starved. As a result, your body switches over to using ketones as an alternative fuel source.

Why do we love it?

Aside from the desired fat loss, the ketogenic diet has a number of health benefits. It is considered one of the most anti-inflammatory diets and has been proven to cure a number of chronic diseaseswhen done the proper way. There are contrary beliefs to this diet, being high in fat, but when done the proper way and monitored correctly, it could be the exact “medicine” you need! On a molecular level, this diet increases energy by enhancing mitochondrial function and increasing ATP production. It also decreases free radical damage while increasing metabolic function. Some of the few ways a ketogenic diet helps are:

Genetic mutations: Certain genetic mutations lead to enzyme deficiencies. Enzymes are important activators to many necessary biochemical processes in the body, and when not properly supported can lead to several disorders. The keto diet has been shown to help naturally aid these genetic mutations, increasing ATP production efficacy.

Inflammation: The keto diet has been proven to be an anti-inflammatory diet, reducing any condition presenting with inflammation. From chronic diseases to pain, the keto diet can put a stop to inflammatory pathways within the body. Ketones have also been shown to reduce oxidative damage, which consequently reduces inflammation.

Epilepsy: Epilepsy is a condition effecting the way your neurons fire and are directly affected by ATP production. While in ketosis, the changes in ATP production make neurons more resilient to the metabolic demands of seizures. This state of metabolism also alters the brain pH, which affects neuron excitability. Ketone bodies have also been shown to inhibit ion channels, blocking seizures from taking place. In those with epilepsy, there is a known deficiency in Glucose transporter type 1 and pyruvate dehydrogenase. The Keto lifestyle will aid in the function and activation of these enzymes, alleviating seizure frequency and intensity. There has also been research showing modifications of the disease even after someone has done the ketogenic diet for some time and has discontinued.

Diabetes: Since being in ketosis alters your body from being a glucose burner into a ketone burner, your body is starved of all of its circulating and stored sugar. Depending on the extent of your diabetes or insulin resistance, a ketogenetic lifestyle can drastically improve your condition.

IBS and Gastrointestinal Disorders: Irritable Bowel Syndrome and other GI complaints stem from inflammation in the intestines. Since the keto diet decrease total body inflammation, symptoms in the GI tract will significantly improve while in a ketogenic state.

PCOS and hormonal imbalances: Hormones have been shown to rebalance while in a ketogenic state. By using ketones as the sole fuel source, your body begins to heal from the inside out, getting to the root cause of the hormonal imbalances.

Cancer: Cancer cells are known to feed on sugar. That is why a low carbohydrate, high fat diet is beneficial in decreasing cancer cell growth. While in the ketogenic state, you are starving the sugar in the body which essentially starves the cancer cells. By adhering to a ketogenic diet, the cancer does not have a fuel source to thrive in, so the cells will decrease in size. This has been shown to directly target tumors and alter their metabolism.

Alzheimer’s/Dementia/Parkinson’s: A state of ketosis enhance mitochondrial function which directly influences brain function. These diseases are defined as mitochondrial dysfunction, so by entering a state of ketoisis to improve the mitochondria, the function of the brain in these diseases will improve. Ketosis has also been shown to protect the brain from Amyloid build up.

Improved athletic performance: When the brain uses ketones, there is a better energy efficiency. Ketones produce more cellular energy per unit of oxygen, providing energy at a faster rate, which directly influences VO2 Max during exercise. Ketones have also been proven to provide your body with a constant fuel source, as opposed to glucose which will give you a repeated spike and drop in energy. If you are exercising for a long period of time as a glucose burner and don’t properly replenish your glucose stores, your body will begin to use body protein for energy, taking protein from your muscles. While in a ketogenic state, you will never have to use your protein as a fuel source and will only be burning dietary or body fat for fuel.

Autism: Using ketones as a fuel source, those with Autism have shown a significant decrease in autistic behaviors. This has shown to be an appropriate diet for managing symptoms of this disease.

Depression: Because of the effects of ketone bodies on your biochemical pathways, a state of ketosis produces changes similar to that of being on antidepressants. Serotonin, Dopamine, and GABA receptors are directly influenced, which can improve the “feel good” chemicals in a person struggling with depression.

Clean Keto, it’s what we do!

Yes, you can be in ketosis by eating bacon and cheese. Yes, you will lose body fat, resulting in an external look of health. But what is actually going on internally? You can be thin, and still be unhealthy. Dairy is one of the most inflammatory and toxic foods. That’s is why consuming dairy on this diet is counterproductive in decreasing any inflammation in the body or healing chronic diseases. Our goal is to not only make you thin, but to also make you the healthiest YOU there is. That is why we promote healthy fats as well as green leafy vegetables. Coming from a functional nutrition background, our goal is to guide you into the healthiest way into a ketogenic state, promoting clean keto, and working on properly healing all of your chronic diseases.

What are the benefits of Exogenous Ketones?

The ketogenic diet can be very strenuous for many people. It requires a very strict way of eating, that not many people can maintain for prolonged periods of time. That is why we also promote supplementing with our favorite exogenous ketones, Pruvit. When paired with a ketogenic diet, these ketones will allow your body to become keto adapted much quicker than diet alone. You also provide your body with an immediate fuel source that the body will use right away, even if you are not adhering to the diet. Exogenous ketones allow people a little more freedom on an already restricted diet, leading to more compliance, and  therefore better results. It is found that when supplementing these ketones congruently with the diet, the benefits of being in ketosis significantly increase.

What we offer:

Come to the one stop shop for all of our ketogenic lifestyle needs.

• Group Keto Meetups from Dr. Ketone himself, Dr. Jason Pape
• Individualized Keto Support with Clinical Nutritionist, Stephanie Jaworowski, MSACN
• Tailored plans
• Personalized Macro calculations
• Unlimited keto support and guidance
• Recipe ideas
• Pruvit ketone education
• Additional fat loss services

Please call the Vitality Center at (631) 864- 2784 for more information on our Keto and other fat loss programs.

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