The nutritional choices that I make for my lifestyle not only impact the expression of my genes, but in turn lay the foundation of vibrant health or chronic disease for my children and their children. This is due to epigenetics. Epigenetics is defined as “temporary changes in how genes are expressed or turned on or off due to our interactions with the environment, and how those changes affect our health and the health of future generations.” [1] Dr. Francis Pottinger conducte

For our final article within this series, I want to highlight the sweetener which is my personal favorite: fruit! I am not talking about the “fruit extract” or “fruit juice concentrate” you may see listed as ingredients in packaged foods. These are just other names for processed sugar. I am referring to whole, nutrient-dense fruit. Last year, I began my journey of using fruit as a primary sweetener. Upon teaching my first RESTART class, I decided to participate in the food ch

Any sweetener that delivers a sweet taste without a significant caloric or energy increase is termed a “sugar substitute”. We have looked at many of these within this series--including stevia and xylitol. Each sweetener has varied in their level of purity and processing, but they have all been natural. Now it is time to evaluate a different category of sweeteners which are synthetically produced--artificial sweeteners. There are six artificially produced sweeteners today, whi

The newest sweeteners of our study thus far, sugar alcohols, are another substitute for refined sugar. Sorbitol, erythritol, and xylitol are the most commonly used sugar alcohols, all of which have grown in popularity since their conception around the 1960’s. They have been successfully used by diabetics since their glycemic load ranges from 0-10 (all considerably low), as well as prevention of tooth decay. Despite this common use, there is a great divide in professional opi

Sweetness comes in a beautiful variety of packages beyond sugar--one of which is found in the monk fruit, or luo han guo fruit. A cousin to the cucumber and melon, legend holds that this fruit was named after the Chinese monks who first harvested it in the 13th century. Today, we have access to this dynamic fruit via its extracted sweetener. To create the sweetener, the pulp and seeds are juiced and dehydrated, leaving a concentrated powder. Surprisingly, the sweetness of the

With the increasing diets and nutritional protocols, many exotic sweeteners have made their way to the health food sections of our grocery stores and onto the shelves of our pantries. One such sweetener is coconut sugar, which is typically endorsed by the Paleo diet--based off of theories of the ancestral diet. Although coconuts don’t grow locally like our honey, maple syrup, and the stevia in my garden, I want to take some time to examine coconut sugar as one of our sweetene

Often, a food’s nutritional value is questioned or confused because of modern processing methods. Depending on your currant verdict of stevia, this may precisely be the case. Like the other sweeteners we’ve discussed, to determine if stevia holds a place in our pantry, we should understand the history and research of stevia, how our body breaks it down, and how it is processed in this modern chemical age. Stevia is derived from the plant, Stevia rebaudiana. The plant was used

It amazes me how many nutritional resources that surround us in nature. Not only is there an endless variety of food around the world, but also right at home in our very own ecosystems--including the sap of a maple tree! Let’s take a look at this sweetener produced here locally. When the first thaw of winter greets us, the joys of maple syrup season begin. Many of you are familiar with this process which has been used for centuries. The American Indians are credited with firs

We will begin our analysis of sweeteners with a traditional fructose produced by nature’s honeybee. History’s first record of the use of honeybees is found in the hieroglyphics of the sun temple erected in 2400 BC in Cairo, Egypt. Honey is recorded throughout history as a sweetener and for its valuable medicinal properties. So, is it appropriate for a nourishing diet today? Allow the following paragraphs to equip you to decide. Honey, as a carbohydrate, provides a source of e

With the rise of fad diets and health movements, “new” sweeteners gain popularity while various opinions of “old” sweeteners circulate. The result is a great deal of confusion. What sweeteners are acceptable for weight loss, blood sugar handling, reducing inflammation, or simply optimal stewardship of our health? The answer to this question will be the focus of the next few weeks. First, I want to lay some groundwork by defining a few terms. Most of these may be familiar, how

Quality nutrition is so important for healing and maintaining our physical body. Embracing this stewardship is my passion as a nutritional therapist. However, when quality nutrition also builds community and local economy, holistic health is truly cultivated.This makes me even more ecstatic! Therefore, this will be my first of many articles spotlighting what our local community has to offer--which I will share from time to time! This last week, my diet was exotically broadene

There are a multitude of reasons we crave the foods we do. Last week, I defined them within six categories--which I playfully termed the “protagonists of cravings.”This week, I dive a little deeper into the latter two, recited below: Traditions- Sometimes we crave a certain food because we associate it with people or a specific place, like Thanksgiving desserts or popcorn at the movies. Feelings- Often we reach for food when food is not the solution. If we have a rough day, a

Why do we desire and choose to eat the foods we eat? Perhaps this seems like a very silly question! The answer is obvious, right? As I observe our culture, I note a variety of characters--six “protagonists”--influencing our cravings or desires for food. While some of them are necessary for health; others, I believe, are the result of imbalance or dysfunction. First, let me explain the various roles of macro and micro nutrients that compose our food. For one, they meet our cal

As an essential nutrient to our health, minerals tend to receive a lot of positive attention. (Unlike fats, which I intended to redeem last week.) And yet, despite their popularity, mineral deficiencies and their related diseases have skyrocketed over the last one hundred years. How can this be? Instead of simply answering this question, allow me to take a moment within this article to give you a behind the scenes look at this micronutrient as I highlight our last foundation

Fatty acids are one of the most culturally confusing macronutrients and foundations, and thus, could use some tender attention. Consider what you have learned about fat through the years. Have you noticed that the verdict of its health impact constantly changes? This is because beginning in the 1940’s, fat suddenly became the bad guy. Trends pushed “low fat diets,” “vegetable fat vs.animal fat”, and “mono and polyunsaturated fats vs.saturated fat”. Much of the confusion can b

Our bodies have a complex system that prioritizes the maintenance of proper blood sugar (glucose) levels. Ideally, when we eat food, or when we fast (more than 3-4 hours without food), the organs within this system are happily at work. The blood glucose levels are regulated and we experience consistent energy, mood, clarity of mind, etc. throughout the day. Sounds pretty nice, right? Well, why is it that so many people fail to experience such blood sugar stability? This week,

Supporting the Foundations: Hydration As nutritional therapy is integrated into our lives, many necessary changes can seem overwhelming. Old habits die hard and often our worst cravings complain the loudest. While not negating the need to surmount these challenges, this week I want to bring you a dose of simplicity as we focus on a refreshing macronutrient, water! Not only can hydration be a simple foundation to support, but the issues it can resolve are quite profound. Whil