All posts tagged: featured

The Paleo Nurse ✚ Presents: What is Real Food Nutrition? – Part 2

by Katy Haldiman, MS, RN       Real food nutrition is based on a framework of consuming real, nutrient-dense foods from high quality sources.  Meat, poultry, seafood, eggs, vegetables, fruits, traditional fats, and nuts and seeds are the five basic food groups that are included in a real food nutrition template (you can read more about this in Part 1 of this series).  Food sources and quality are important when it comes to the food you are consuming.  There are also some modern “foods” that you’ll want to avoid. Food sources and quality Modern farming practices have left our food supply devoid of nutrients and full of pesticides, hormones, antibiotics, and other chemicals.  Real food nutrition supports sustainable, local, organic, and humane farming methods.  When buying foods from the five basic food groups, look for these key phrases: Meats, Poultry, Seafood, & Eggs: Grass-fed, Pasture-raised, Organic-fed, Wild-caught, Sustainable, Free Range Vegetables: Organic, Local Fruits: Organic, Local Traditional Fats: Unrefined, Unprocessed, Cold-Pressed, Organic, Pastured, Grass-fed Nuts & Seeds: Organic The vast majority of your food should …

The Paleo Nurse + Presents: What is Real Food Nutrition?

by: Katy Haldiman I was first introduced to the concept of real food nutrition when I learned about the closely related Paleo diet through my adventures in the Crossfit community.  At that time, I’ll admit that I thought of Paleo as little more than a fad.  I was a vegetarian (which I strongly believe contributed to the eventual onset of multiple autoimmune issues), and Paleo sounded a lot like the Atkin’s diet to me. (In fact, Paleo is not at all the same as the Atkins diet.)  It wasn’t until I was diagnosed with autoimmune disease that I started following a real food lifestyle.  To say that it’s been a blessing is an understatement!  My autoimmune issues are well-controlled and I am much healthier and happier overall.  I felt so strongly about the positive effects of real food nutrition on health and wellness that I went back to school to become a nutritionist and functional health practitioner, and I have built an entire health and nutrition consulting practice around a real food approach!  Don’t just …

The Paleo Nurse +Presents: Ginger Lemon Tea – A Cold and Flu Fighting Remedy

by Katy Haldiman, MS, RN     Winter is in full swing, and so is cold and flu season.  A nutrient-dense, real food diet, adequate sunshine, plenty of sleep and rest, and proper movement of the body are the most important lifestyle choices that you can make to support your immune system and prevent cold and flu infections.  Proper handwashing and a healthy dose of common sense are pretty important as well.  During cold and flu season, it’s important to wash your hands frequently and not to touch your eyes, nose, or mouth.  And if you do succumb to a cold or flu virus, please stay home and keep your germs to yourself! Even though a healthy lifestyle can go a long way in keeping cold and flu viruses at bay, sometimes catching a virus is inevitable.  When I am feeling under the weather, ginger lemon tea is one of my favorite, go-to remedies.  I also drink this tea a few times a week as a preventative measure and because it has potent anti-inflammatory effects. Ginger …

The Paleo Nurse ✚ Presents: 2019 Healthy Holiday Gift Guide 🥩🎅🏼✡️

by Katy Haldiman, MS, RN       Wondering what to gift that special someone in your life that is into healthy living?  Look no further!  This year’s list features top picks by fellow nutritionists, functional medicine practitioners, and real food enthusiasts.  Happy gifting!   Visions Corning Glass Cookware ($109.99 for a set of 4 pots): This glass-ceramic cookware set eliminates the risk of chemicals leaching into food from nonstick cookware.  This set is dishwasher-, freezer-, microwave-, oven-, broiler-, and stovetop-safe, and made in France!   Kitchenaide Stand Mixer ($199): This is a must-have kitchen accessory for those that enjoy baking – but did you know that it can be used for so much more than baking?!?  With a variety of different accessories, you can use it to shred meat, make ground sausage, mix mashed potatoes, and even churn ice cream!   Hot Logic Mini Oven ($39.95): This is an ideal gift for people on-the-go!  It looks like a lunchbox, but it has the ability to reheat food or cook frozen meals with low-slow conduction heat …

The Paleo Nurse ✚ Presents: Top 5 Natural Ways to Prevent Cold, Flu, and Other Viral Infections ✍🏼

by Katy Haldiman, MS, RN       The arrival of autumn and the onset of cooler temperatures marks the start of cold and flu season.  Regardless of what viral infections are making their rounds in your community this season, there are actions that you can take to strengthen your natural immunity and increase your chances of preventing illness. 1.) Eat a Nutrient-Dense, Real Food Diet:  All cells in the body, including those that are part of the immune system, are both derived from the food that you eat and rely on fuel from the food that you consume to perform their specific functions. When a diet that is high in processed carbohydrates, hydrogenated fats, and artificial preservatives and additives is consumed, the cells in your body are weakened and unable to function optimally. The Standard American Diet (SAD) that is filled with excess sugar, industrial seed oils, toxins, and foods that many people have hidden sensitivities to (such as wheat [and gluten], corn, soy, and dairy) promotes inflammation, which interferes with immune system health. A …

The Paleo Nurse ✚ Presents: Hypertension as an Autoimmune Disease ✍🏼

by Katy Haldiman, MS, RN       High blood pressure, also known as hypertension, is a common condition that affects 1 in every 3 adults in the United States.  Although hypertension typically has no signs or symptoms, it can lead to serious complications such as heart attack, stroke, heart failure, and kidney failure.  There are many different conditions that can contribute to the development of hypertension, including kidney, adrenal, and thyroid disorders, sleep apnea, and the use of certain medications and illegal substances.  However, for the majority of people with hypertension, there is no identifiable cause, which leads to a diagnosis of essential or primary hypertension. Some recent research suggests that essential hypertension may be caused by an autoimmune response that leads to changes in vascular and kidney function.  Researchers found that oxidative stress and inflammation promoted an exaggerated immune response, which ultimately lead to the development of high blood pressure. This study is fascinating because the role of the immune system in hypertension is never commonly discussed in conventional health care.  Nurses and other health …

The Paleo Nurse ✚ Presents: Leading Ways to Heal a Leaky Gut: Part 2 ✍🏼

by Katy Haldiman, MS, RN       Leaky gut is the phenomenon by which the lining of the intestine becomes damaged, leading to increased intestinal permeability.  In some cases, leaky gut can be the root cause or contributing factor to systemic inflammation and chronic disease.  In Part 1 of this series, we explored various means of healing a leaky gut, and you can also read more about the causes of leaky gut here.   Other approaches to healing a leaky gut include:   Balance the gut flora: To promote healthy gut flora, include fermented foods in your diet on a regular basis.  At times, it also may be appropriate to include a probiotic supplement, but consult with your health care practitioner first.   Discover and eradicate gastrointestinal infections:Gastrointestinal infections sometimes result from an imbalance of gut bacteria.  They may resolve by following the above recommendations, but occasionally, they need to be specifically addressed.  There are natural, holistic ways of eradicating many of these concerns. However, if treatment requires conventional medicines, you may need to see a …

The Paleo Nurse ✚ Presents: Leading Ways to Heal a Leaky Gut: Part 1 ✍🏼

by Katy Haldiman, MS, RN       Leaky gut is the phenomenon by which the lining of the intestine becomes damaged, leading to increased intestinal permeability.  The intestinal barrier can become damaged from a variety of factors, including a variety of dietary and lifestyle factors, as well as environmental exposures.  You can read more about the causes of leaky gut here.   If you suspect that you have a leaky gut, there are several ways to address it:   ●  Eat a whole food, nutrient-dense diet that excludes foods that irritate the gut:  It is critical to eliminate all processed foods and eat a real food, nutrient-dense diet that eliminates foods that are known to irritate or damage the lining of the gut.  Foods that irritate the intestinal barrier and can lead to inflammation include grains, legumes, dairy products, processed foods, refined sugars, and alcohol.  With any healing dietary approach to leaky gut syndrome, the popular “80/20” approach to healthy eating is not recommended because your commitment needs to be 100% in order to allow the …

The Paleo Nurse ✚ Presents: Leaky Gut: What Is It and What Causes It?

by Katy Haldiman, MS, RN       Leaky gut is the phenomenon by which the lining of the intestine becomes damaged, leading to increased intestinal permeability. The intestinal lining is one of the immune system’s major lines of defense against infections, toxins, and other threats that are introduced into the body through food and drink. Normally, the intestinal epithelial cells sit together closely and are joined by tight junctions that form a barrier to prevent unwanted substances from passing through into the bloodstream. The intestinal barrier can become damaged from a variety of factors, including:   A poor diet, such as the standard American diet that is high in processed carbohydrates, excess sugar, and hydrogenated oils Food sensitivities Certain gut-irritating foods, such as grains, legumes, dairy, and alcohol Chronic stress Hormonal imbalances Certain medications, such as non-steroidal anti-inflammatory drugs,antibiotics, steroids, hormonal contraceptives, and chemotherapy drugs Chronic endurance exercise and overtraining Environmental toxins Infections and parasites Imbalance of the gut flora.   When the lining of the intestine is damaged, the junctions between the cells are widened …

The Paleo Nurse ✚ Presents: Top Ways to Recover After Gluten Exposure: Part 2

by Katy Haldiman, MS, RN         If you have celiac disease or a gluten intolerance, accidental exposure to gluten can be quite unpleasant and may result in a variety of symptoms that may range from muscle aches to gastrointestinal upset to exacerbation of existing disease processes. Fortunately, there are some steps that you can take that can help you to recover more quickly from gluten exposure.   Drink ginger and/or peppermint tea: Ginger and peppermint tea are both known to help relieve nausea and can be soothing to the digestive system. Drink a cup if you are having bothersome nausea or other gastrointestinal symptoms.   Take activated charcoal: Activated charcoal is an over-the-counter supplement that may be useful if taken immediately following gluten exposure. Activated charcoal may help by binding with the offending food and preventing it from being absorbed by the body. Similar to digestive enzymes, activated charcoal will not necessarily prevent internal damage caused by gluten. Also, this supplement can bind with medications, so consult with your licensed health care professional prior …