Author: KM Foodservice

The Paleo Nurse ✚ Presents: Top Ways to Recover After Gluten Exposure: Part 1

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by Katy Haldiman, MS, RN         Whether it happened when you dined at a restaurant that didn’t have a dedicated 100% gluten-free kitchen, or when you ate the meatloaf that your aunt insisted didn’t have any bread or flour it in, or even if you have no idea how it happened, many of those with gluten intolerance or celiac disease who follow a real food template have been there: the unfortunate accidental exposure to gluten that is often referred to as “glutening” or “being glutened”. When gluten is eliminated from the diet for a period of time, re-exposure will often lead to unpleasant reactions in people with celiac disease or a gluten intolerance. Symptoms of gluten exposure can vary widely and may include:   Muscle and Body Aches Joint Pain Fatigue Bloating or Gas Nausea or Stomach Cramps Constipation or Diarrhea Rashes, Acne, or Other Skin Disturbances Headaches or Migraines Depression or Anxiety Brain fog Irritability Exacerbation of Existing Disease Processes   The severity of symptoms from gluten exposure and the length of …

The Paleo Nurse ✚ Presents: Do you need to go on a cleanse or detox diet?: Part 3

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by Katy Haldiman, MS, RN         Although there are various definitions and uses of the term “detox”, from a physiological and biochemical perspective, detoxification is defined as a metabolic process by which the body rids itself of toxins. Detoxification is a natural process that the body must perform on its own in order to sustain life. However, it is possible– and sometimes necessary–to support optimal detoxification through diet and specific nutrient supplementation. Because we are living in an increasingly toxic world, almost everyone would benefit from adopting regular dietary practices that enhance detoxification.   Healthy dietary practices that support the body’s ability to detox include consuming:   Organic vegetables (strive for 9 cups per day!) Properly raised meat and poultry (pasture-raised, grass-fed) Wild-caught fish Nuts and seeds Organic fruits Plenty of water (approximately half of your body weight in ounces per day, up to 100 ounces)   In particular, you want to make sure that you are consuming an adequate amount of soluble and insoluble fiber each day.  Both types of fiber bind …

The Paleo Nurse ✚ Presents: Is salt bad for your health?✍🏼

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by Katy Haldiman, MS, RN   In its unprocessed state, salt is a naturally occurring mineral compound that consists mostly of sodium chloride and trace amounts of other minerals, such as silicon, phosphorous, and bromine.  Although the conventional medical community has long advised individuals with high blood pressure to consume low-salt diets, there is little evidence to support that reducing salt intake results in a clinically significant decrease in blood pressure or decreases the risk of complications of high blood pressure.  A report in 2013 by the Institute of Medicine concluded that the quality of evidence linking salt to poor health outcomes is lacking. A close examination of several randomized trials actually revealed worse health outcomes in those consuming very low salt diets.  A Cochrane review conducted in 2011 found that there was no clinically significant impact of dietary salt intake reduction on mortality or complications from cardiovascular disease.   However, not all salt is created equal and there are still good reasons to avoid table salt and the salt found in high amounts in refined foods.  …

The Paleo Nurse ✚ Presents: Do you need to go on a cleanse or detox diet?: Part 2✍🏼

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by Katy Haldiman, MS, RN   Detoxification is the metabolic process by which the body eliminates toxins in the form of both foreign substances introduced into the body and waste products produced during the body’s normal metabolic processes.  While there are many organs involved in the detox process, the liver in the main organ of detoxification.  The liver performs detox on its own, but it is possible to support optimal detoxification through diet and specific nutrient supplementation (what is commonly referred to as a “cleanse” or “detox diet”).  So, who would benefit from a detox diet?   The short answer is that pretty much everyone would benefit from a detox diet—if it is properly implemented.  We are living in an increasingly toxic world, and everyone could use a bit of support to enhance the natural detoxification process in the form of reducing exposure to toxins and adopting a nutrient-dense, real food dietary approach. To be clear, this approach is notreferring to fad cleanse diets, such as the cabbage soup diet, a juice cleanse, or the detox diet …

Rob Hill Presents: A Pineapple a day, keeps the depression at bay. And other foods to liven your mood.✍🏼

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By: Rob Hill When it comes to mood and depression disorders, most people think they are brain issues, but that is quickly changing. Recent studies by scientists have found that a large portion—up to 90%—of serotonin is produced in the enterochromaffin cells in your GI tract, not brain. Therefore, since serotonin is a large contributor to feelings of joy, happiness, and mood, one of the keys to feeling good is the food you eat, not the brain pills you take. Serotonin is secreted from the enterochromaffin cells and into the blood. There, it is actively taken up by blood platelets, which store it. When the platelets bind to a clot, they release serotonin. And depending on how much you get, your mood can swing from pure happiness to down and out depression. And food is key. Dubbed part of the “smart” carbohydrate class, Oats have a zen affect on your well being. When ingested, they spark production of tryptophan, an important amino acid that synthesizes with serotonin. Similarly, bananas are good for the blues because …

The Paleo Nurse ✚ Presents: Do you need to go on a cleanse or detox diet?: Part 1✍🏼

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by Katy Haldiman, MS, RN                It’s that time of year when people are setting new goals and resolutions, and for many, that includes a renewed focus on health.  Indeed, January is a popular time to start a new diet, and there is no shortage of cleanses and detox diets from which to choose.  But what is the truth about cleanses and detoxes?  Can they be helpful for those seeking better health or are they simply a scam?   The word “detox” has many different meanings depending on the context in which it’s used ranging from spiritual to scientific in nature.  From a physiological and biochemical perspective, detoxification is defined as a metabolic process by which the body rids itself of toxins. This is a natural process that is necessary for survival—every single minute of every single day that you are alive, your body is performing detoxification.   In general, there are two types of toxins that your body must eliminate or detoxify.  Xenobiotics are foreign substances that introduced into the …

Rob Hill Presents: How to Enjoy Your Christmas to the Fullest—and Not Put on the Pounds🎅🏼🎄

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By: Rob Hill The week between Christmas and New Year’s is a week to indulge in food, drink, and soirees. But that doesn’t mean you need to watch your waistline grow. While on a normal day, the average person consumes 2,000-3,000 calories, during the Christmas holiday that can go to 4,500 to 5,500 calories. But it doesn’t have to be that way. First, you don’t haveto stop eating what you like—just eat less of it. For instance, have your slice of pumpkin pie but not two, and skip the ice cream. Instead of using caramels, chocolates, and sweets as dessert toppings, use honey, fruit, and cinnamon. When it comes to sauces—go light! You may not be able to control what’s being served at a holiday party, but you can make the turkey, roast beef, mashed potatoes, steaks, and stuffing much healthier by being mindful of the amount of sauce or gravy you use. To be sure, avoid drinking too much alcohol. Sure, have a few glasses of wine or champagne, but stay away from heavy, …

The Paleo Nurse ✚ Presents: 2018 Top 10 Healthy Holiday Gift Guide ✍🏼🎁

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by Katy Haldiman, MS, RN The holiday season is upon us once again!  Whether you have someone in your life that already follows a healthy lifestyle orif you want to inspire someone to take the leap, my top picks for healthy gift ideas will make buying gifts this season a little bit easier.   Organic Cotton Mart Reusable Produce Bags($13.97 – $23.47): These environmentally-friendly bags can be used in place of plastic bags to bag produce at the grocery store or farmer’s market.  They can also be used to help preserve produce and to strain nut milk, juice, or teas.  And they’re made from organic cotton!   Pyrex Glass Storage Containers($14.99):  These glass storage containers are a must-have for anyone who wants to reduce their overall chemical exposure.  Glass is naturally BPA and chemical-free!  These are ideal for storing and reheating all of your healthy leftovers.   Lodge Cast Iron Skillet($18.97):  Cast iron distributes heat evenly for perfect cooking of all of your favorite, nutrient dense foods.  Cooking with a cast iron skillet eliminates the risk of chemicals leaching into food …

Rob Hill Presents: Tips for a Delicious—and Healthy—Hanukkah ✡️

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By: Rob Hill Tips for a Delicious—and Healthy—Hanukkah It’s Hanukkah time and that means eight days of food, friends, and parties. Traditionally, the holiday is marked with generous heapings of mouth-savory fried foods like latkes, elaborate pastries, doughnuts and, of course, all things cheese. But there are ways to still enjoy the festive gluttony without overtaxing your body. One simple way to start is to jettison dairy products for plant-based alternatives. The dairy-free sector has come a long way in creating healthier and delicious alternatives to the devilish dairy items we most love. From tasty vegan sour creams to brilliantly flavored soy cheese to almond milk, you don’t have to sacrifice taste for health anymore. You can ditch the eggs too. Eggs are easily replaced  in many recipes without losing flavor or consistency. For example, you can use silken tofu, flax seed or chia seeds doused in tepid water. Another option is simply using unsweetened fruit puree topped with baking powder. The same goes for frying everything. Look to pan-fry instead of deep-frying, and always …

The Paleo Nurse ✚ Presents: Do Shakes and Smoothies Belong in a Nutrient-Dense, Real Food Template? – Part 2 ✍🏼

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by Katy Haldiman, MS, RN Part 1 in this series reviewed some of the reasons why shakes and smoothies are so popular in modern society, and shared concerning findings regarding some protein powders.  Let’s continue the discussion on shakes and smoothies!   Many people drink shakes or smoothies because they believe for one reason or another that they need to include more protein in their diet.  In industrialized countries, protein deficiency is exceedingly rare.  The evidencesuggests that protein intake is homeostatically regulated by the body.  In other words, if your body requires more protein, there are complex processes that occur that will lead you to crave and eat more protein.  If your body needs less protein, you will be averse to it and you will naturally eat less protein.  A good example of this is during pregnancy in which many women become noticeably averse to various types of proteins.  There is some thought that protein aversions during pregnancy may be an attempt by the body to limit protein intake as too much protein could be harmful …