Healthy At Home

Hi PureBalance Family,

I hope this newsletter finds you and your family well! During this pandemic and through this time of uncertainty, I would like you to know that I continue to be available to help you stay healthy and support you from home.

Our office is “opened” Monday, Tuesday and Thursday from 10 am – 3 pm and Friday from 9am-1pm to take your phone calls, schedule phone consultations/virtual/Zoom appointments and for curbside pick-up of supplements. For those who feel safer not leaving home right now, we also offer shipping for our products and test kits.

I don’t know about you, but during this pandemic I’ve gotten very familiar and quite fond of using Zoom to stay connected and have face to face interaction with friends and loved ones. It has also been very effective in my efforts to continue to treat patients virtually. On a recent Zoom call, a patient asked me what tests she could run while at home to support her health during this time, and I thought it would be great information to share with all of you! There are some non-invasive testing options using urine, saliva, blood and stool samples that can be done from the comfort of your own home. Here are a few that I recommend.


Non-Invasive At-Home Tests

DUTCH Complete Hormone Test

Are you experiencing insomnia, fatigue, anxiety, depression or even acne? These symptoms may be attributed to a hormonal imbalance. We offer a comprehensive hormone test for both women and men that can be done right from home. Through urine and saliva collection, sex hormones, adrenal hormones, melatonin and more are tested to identify a complete assessment of your hormonal health.

BiomeFX Gut Microbiome Analysis Test

Are you experiencing bloating, gas, abdominal cramping and/or heartburn? Your gut microbiome plays a very important role in healthy digestion and a healthy immune system. Recent evidence suggests that the gut microbiome is likely the master control center of overall human health. Through this simple stool test, highly accurate whole -genome analysis and user-friendly reporting is provided to help understand your gut microbiome and identify proper treatment options.

Food Zoomer Sensitivity Tests

There are many reasons that can be attributed to food sensitivities in our bodies, such as diet, environment, medical history etc. If you are experiencing gastrointestinal, skin, neurological, respiratory, autoimmune or joint pain related symptoms, they may be related to specific foods in your diet. Through a simple blood sample taken from home, there are a range of panels that can be done to help determine if the root cause of an issue is related to food sensitivity.

If you are interested in learning more about any of these at-home testing options, please call our office or email us to get started. 


Detox From Home

PB 7 Day Detox

After the last several weeks of being home and out of a normal routine, now is the perfect time to consider a detox. We’ve created this week-long detox program that will rid your body of toxins, stimulate the liver, and help with weight loss and improved circulation. Through May 14th, our detox plan is 10% off when you use code DETOX at checkout. Purchase the detox program here.

While we all continue to wait this pandemic out together, I hope that you stay safe and healthy from the comfort of home.

Be well, stay well,

Dr. Ingrid


Homemade Gluten Free + Grain Free Granola

Ingredients

1/2 cup coconut flakes
1/2 cup sprouted pumpkin seeds
1/2 cup hemp hearts
3 tbsp chia seeds
2 tbsp flax seeds
1 cup pecans chopped
1 cup walnuts chopped
1 cup almond slivers
1 Tbsp cinnamon
1/2 tsp sea salt
1 Tbsp vanilla
3 tbsp coconut oil
3 tbsp honey

Recipe

Combine all the dry ingredients and cover with vanilla.  Melt the coconut oil with the honey together in a sauce pan and add to the dry ingredients. Mix well and place on a cookie sheet lined with parchment paper. Put in preheated oven at 350 F for 15 min.
Place in glass dish to cool off otherwise the granola will stick to the parchment paper. When cooled you can add some raisins or dried cranberries if preferred. Provides a high protein granola! Add some milk or non-dairy milk and some fruit for a delicious breakfast or snack!

6 Things You Can Do For Your Heart Today

February is American Heart Month. At PureBalance we are celebrating heart health all month long and want to share some tips on how to get a head start to a healthier heart!

Most of us take active steps to avoid cancer—we try to eat right, watch our sun exposure and have regular check-ups with our physicians. But what have you done lately for the #1 killer of both men and women in America—heart disease? Sure, you don’t smoke, don’t drink alcohol excessively, watch your diet and exercise, but are you really doing what counts? Check out these small, evidence-based tricks and tips to benefit your heart starting today.

Invest in Supportive Relationships

We all know that having loving, supportive relationships feels great, but did you know it directly affects heart health? In one recent study, people with high levels of supportive relationships were significantly less likely to increase their body mass index (BMI) and waist circumference. People with high negative relationships had a 10+ percent increase in waist circumference, as well as increased BMI. Higher BMI readings and waist circumference are significant risk factors for heart disease, so it appears that investing in good relationships with loved ones not only feels great but benefits your heart.

Eat Healthy Fats

For years, fats have gotten a bad rap, but in the last 5-10 years, there is increasing evidence that our fear of fats was unfounded, especially healthy fats. Fats are essential for whole body health, and are especially critical to your heart and brain.

Try to include sources of healthy fat in your diet, such as coconut oil, avocado, olive oil, ghee, nuts and seeds, butter sourced from grass-fed cows, and foods containing omega-3 fatty acids.

Fish, particularly fatty fish such as salmon, mackerel, lake trout, sardines, or herring have higher levels of omega-3 fatty acids, a substance which benefits the heart greatly. Omega-3’s reduce the risk of abnormal heart beats, reduce triglyceride levels, slow the growth of plaque in the blood vessels, and lower blood pressure. I generally recommend 2-3 servings (approximately ¾ cup flaked fish) per week to get the optimum benefits.

Of course, some kinds of fish contain high levels of mercury, PCBs (polychlorinated biphenyls) and other toxic chemicals. Try to stay away from larger fish such as shark, king mackerel, or swordfish, as they have had longer to accumulate these substances.
Watch for our next newsletter which will contain an in-depth analysis of omega-3 supplements.

Boost Your Exercise Routine with Interval Training

Interval training pairs short bursts of vigorous activity with brief periods of rest, and has been shown to increase oxygenation, reduce cardiovascular risk factors, and reduce blood sugar levels. Interval training also improves endothelial function, which is closely linked to cardiovascular health (the endothelium is the inner lining of blood vessels).

If you don’t exercise already, start slowly with a 20-minute walk around the block 3-5 days/week. As your endurance improves, add 1-2 minute bursts of faster, more vigorous walking followed by 30 seconds of slower walking. Alternate between the bursts of activity (A) with rest periods of slower walking (B) so your workout has an ABAB pattern.

If you already have an exercise plan in place, add more formal interval training to your workout. I like this video designed for beginners, but if you want something more vigorous, search online for “interval training for cardiovascular fitness.”

Rethink Your Stress

I’m sure you’re heard a lot of evidence that chronic stress can damage your heart—and you’re not alone in that belief. More than 80 percent of American adults think that stress can have a strong or very strong impact on health, and 94 percent believe that stress contributes to the development of illnesses like heart disease, obesity, and depression.

And while there is plentiful evidence to support the chronic stress/disease connection, what if focusing on the negative impact of stress makes it worse?

Research published in the European Heart Journal found that those who believed stress heavily affected their health had a 50 percent greater risk of dying from heart attack! Remember, this study was not looking at the presence or absence of stress in participants lives, rather it was linked how people thought about stress to their cardiovascular outcomes.

One way to change your mindset is to watch the work of Alia Crum, in particular her Ted Talk on stress mindsets. I also recommend reading Stanford Psychologist Kelly McGonigal’s book The Upside of Stress. This book will help you see how stress can make you “stronger, smarter, and happier” if you can change your mindset and embrace it.

Consider Vitamin K2

Vitamin K2 is likely the most important nutrient you’ve never heard of. While you may be familiar with vitamin K1, the nutrient that helps our blood clot, K2 is greatly unfamiliar to most people. Research has shown K2 to be important for many diseases, including osteoporosis, diabetes, and even cancer. But I find the most promise in using K2 for heart health.

At one point, researchers thought that osteoporosis and calcification of the blood vessels to be unrelated conditions, but there is increasing evidence that a deficiency of vitamin K2 may be at the heart of both!

Without K2, your body can’t activate Matrix Gla Protein (MGP), a substance that inhibits tissue calcification. In other words, without K2, your body sends calcium to your blood vessels, rather than to your bones where it belongs.

During the month of February, get 10% off Vitamin K2 in the PureBalance Shop using promo code heart10 at checkout.

Don't Stress, Get The Cardio Test! 

The blood work most commonly prescribed at your yearly physical (CBC, CMP, and lipid panel) is far from complete where your heart health is concerned. I encourage all of my patients to have a yearly enhanced cardio metabolic panel, which includes an expanded lipid panel that measures the density and number of lipoproteins, vascular inflammation markers including CRP and homocysteine, and metabolic risk factors such as insulin, hA1c, adiponectin, and c-peptides.

We offer a complete Cardiovascular Health panel because it is the most comprehensive cardiovascular heart assessment we've found. If you are interested in having this cardiovascular panel done and learning more, go here.

It’s never too late to help your heart. Small, incremental changes can make a huge impact on your heart disease risk, as well as on your overall health.

Yours in Health,

Dr. Ingrid


7 Day Detox Program

PureBalance 7 Day Detox Program

Feeling bloated and tired after the holidays?

Let PureBalance Help You Detox !!!

Let PureBalance help you Detox. Click here or on the image for product details

Or

Call us for information on our 7-Day Detox program and start your 2019 feeling great !!!


No-Bake Chocolate Coconut Snowballs

No-Bake Chocolate Coconut Snowballs

Ingredients:

4 cups unsweetened organic shredded coconut
2 Tbsp unrefined coconut oil
6 Tbsp pure maple syrup
4 Tbsp unsweetened coconut milk (I used an organic variety from a can)
1 tsp vanilla extract
1/4 tsp sea salt
1 cup organic dark chocolate, melted with 1 Tbsp unrefined coconut oil (the coconut oil makes the melted chocolate smooth)
Additional coconut for dusting if desired.

Instructions:

  1. Place shredded coconut and coconut oil into a food processor.
  2. Process on high speed, scraping down the sides occasionally, until it reaches an almost buttery consistency.
  3. Add the maple syrup, coconut milk, vanilla extract, and salt and process on high speed until ingredients are combined.
  4. Shape the coconut mixture into 1” balls.
  5. Place on wax paper, and refrigerate for at last an hour, or set in the freezer for 30 minutes.
  6. Once the coconut balls are very firm, melt the dark chocolate, and coconut oil in a small saucepan over medium heat for just a minute or two, stirring constantly.
  7. Once the chocolate is melted, carefully dip the coconut balls into the melted chocolate and sprinkle with a tiny bit of shredded coconut
  8. Allow the chocolate to harden by placing the coconut balls back into the refrigerator for 5-10 minutes.
  9. Store in a sealed container in the refrigerator or freezer, for up to a week.

Enjoy!


turkey for the holidays

Does Turkey really make you sleepy?

The Turkey Coma – It isn’t Tryptophan!

The common belief is that the turkey you eat is loaded with tryptophan, which makes you sleepy after your Thanksgiving meal. While it is true that turkey contains tryptophan, an amino acid precursor for serotonin and melatonin, there is no more tryptophan in turkey than in chicken or beef.

Perhaps the fatigue is related more to the size of the meal consumed, rather than the content? The concept to consider is the important connection between the brain and the gut. In fact, at PureBalance, we believe that health begins in the gut, just as the father of medicine, Hippocrates stated.

There is strong evidence to suggest that microorganisms in the gut play an important role in bidirectional communication between the gut and the central nervous system. In fact, science now considers our gut our second brain.

The Second Brain

Have you ever felt uneasy? Had butterflies in your stomach? This is your second brain, responsible for controlling digestion. Your gastrointestinal tract is composed of 2 thin layers of nerve cells called the ENS or Enteric Nervous System. These cells communicate directly with the brain.

The ENS is comprised of more than 100 million nerve cells that communicate with your brain. Researchers have evidence that suggests that emotional shifts and mood swings may be the result of ENS signals.

With millions of nerves and neurons running between your gut and brain, gut health is intricately tied to brain and overall body health. Since the neurotransmitters and other chemicals produced in your gut affect your brain, scientists believe strongly that by altering the types of bacteria in your gut, it may be possible to improve your brain health, and ultimately, your overall body health.

At PureBalance, we have first hand success with helping stressed and unhealthy bodies by focusing on gut health. Don’t feel tired and bloated this Thanksgiving. Eat a healthy portion, take an after-dinner walk, and try our featured product, MegaSporeBiotic. The bacteria in MegaSporeBiotic will improve your digestion and encourage healthy communication between your gut and your brain!

Turn down the dial on your holiday stress with this month’s featured product – MegaSporeBiotic.  Password: PBhealth