rainbow vegetables

An Introduction to Eating the Rainbow: Your 4-Week Guide to Better Health

What’s the deal with eating the rainbow?

A phrase you’ve no doubt heard thrown around - it’s cute and catchy, but it’s also being adopted by the likes of Harvard Medical School, Tufts Friedman School of Nutrition Science and Policy, and even the American Heart Association (AHA) to name a few notable institutions.

The phrase refers to consuming a variety of produce - including fruits, vegetables, culinary herbs, legumes, grains, nuts and seeds - in a way to maximize the variety of colors consumed. This is because the phytonutrients responsible for the color pigmentation have been associated with a long list of health benefits.

In fact, a 2022 review on consuming “the rainbow” demonstrated significant improvements in health benefits related to:

  • Body weight
  • Lipid profile (cholesterol)
  • Inflammation
  • Cardiovascular disease
  • Type 2 diabetes
  • And even cancer and all cause mortality.

The authors concluded that benefits were associated  with multiple color pigments - for example blue and purple foods containing compounds called proanthocyanidins have particularly powerful neurological protection. However, they go on to show that color variety  may confer additional synergistic benefits.

In other words it’s great to get certain colors in for certain health benefits, but we should spend our energy on getting as many shades and hues into our routine on a weekly basis as possible to maximize on the synergistic health benefits.

Examples of pigments and polyphenols associated with various health benefits

Examples of pigments and polyphenols associated with various health benefits. Image adapted from Blumfield M et al. Molecules. 2022 Jul; 27(13): 4061. PMID: 35807307

 

Health Benefits Associated with “Eating the Rainbow”

Part of the “magic” of the benefits of the concept of eating a diverse range of colorful fruits and vegetables (F/V) comes down to synergy.  ‍Focusing on diversity has been shown to be crucial for promoting optimal gut health, supporting a thriving microbiome, and maintaining overall metabolic well-being.

Why Eat the Rainbow?

The concept of "Eating the Rainbow" offers a visual representation to communicate the goal and therefore is a simple yet effective way to ensure you're getting a wide range of benefits.

Let’s take a moment to introduce Phytochemicals or Phytonutrients - interchangeable terms referring to natural chemical compounds produced by plants. There are thought to be tens of thousands of them (the graphic shows some of the classifications, but we don’t quite know many of them yet!).

Phytonutrients are generally produced by plants to help them resist plant infections and disease and to act as repellent to insects and other animals. These phytonutrients include various categories of compounds that in turn have health benefits on us.

In part, consuming different colorful foods can be beneficial because it ensures we’re consuming different combinations and types of antioxidants, vitamins, and minerals, fibers - but the mega-power is it also maximizes on the synergistic potential of thousands of beneficial phytonutrients. Therefore, by consuming a variety of colors and aiming for the rainbow, you're nourishing your body with diverse nutrients it needs to thrive.

Classification of the main phytonutrient families

Classification of the main phytonutrient families adapted from Monjotin N. et al. Nutrients. 2022;14(9):1712. PMID: 35565680

From the image, you can see how these compounds can get a little confusing to keep track of! Knowing that they contribute to plant colors, we can confidently say that by eating a variety of colors and focusing on “eating the rainbow” we can maximize these compounds in our weekly routine.

 

Let’s explore this in a little more detail

1. Microbiome Diversity

Eating a variety of colorful foods provides an array of nutrients that nourish different beneficial bacteria in the gut. Part of the benefit is increasing the quantity of fiber that naturally occurs when we focus more on confusing F/Vs along with the variety in the types of fibers.

These fibers feed the “gut bugs” and promote their resilience and diversity and the production of beneficial by-products like short chain fatty acids (SCFA). Polyphenols are also associated with similar benefits on an even more significant scale (consider that there are potentially tens of thousands of polyphenols to work their magic).  This diversity in the microbiome is linked to improved digestion, nutrient absorption, and a strengthened immune system.

2. Antioxidants and Anti-Inflammatory Compounds

Fruits and veggies are also full of antioxidants. These compounds neutralize harmful free radicals in the body, preventing oxidative stress - a process that is associated with chronic disease.

Oxidative stress occurs when there’s more free radicals and not enough antioxidants to neutralize them. This imbalance potentially leads to cellular damage and contributes to various health issues. Think of these antioxidant systems as the fire extinguisher putting out a grease fire caused by free radicals gone wild.

Many compounds act as antioxidants, for example vitamin C is a powerful and versatile antioxidant compound. Selenium is a mineral with both direct antioxidant activity, as well as indirect activity by helping make more antioxidant compounds - including glutathione the “master antioxidant.”

Phytonutrients such as flavonoids and carotenoids among others have direct “fire fighting” activity and are able to combat oxidative stress, reducing inflammation in the body, through various well-established mechanisms.

3. Mitochondrial Function

Mitochondria are the powerhouse of cells - think of them as “energy factories” - and their proper function is vital for energy production, immune regulation, cardiovascular, and neurological function, and our body’s natural detoxification pathways.

As a normal part of their “factory process,” mitochondrial function results in byproducts that bump up oxidative stress. Luckily, as we learned above, antioxidants from colorful foods play a role in maintaining mitochondrial health by protecting against oxidative damage. As long as enough antioxidants and phytonutrients are present, the mitochondria can continue to pump out energy molecules with minimal damage.

Maintaining healthy mitochondrial function ensures healthy immune response to infection as well as potential remission in autoimmune and allergic disease. It can also support hormone health, cardiovascular and brain health, protecting against degenerative disease.

4. Metabolic Health

Phytonutrients found in colorful foods have been associated with improvements in various contributors to metabolic health. They may influence factors such as insulin sensitivity and blood sugar regulation, lipid metabolism and cholesterol, contributing to overall metabolic well-being.

Consumption of diets with a variety of polyphenols such as resveratrol, beta-carotene, flavonols, lutein - to name a few - have been found to have direct impact on risk reduction of cardiometabolic disease risk factors. This includes hypertension, diabetes, heart health, and the number one driver of cardiovascular disease - inflammation.

 

Embracing the “Rainbow Challenge”

Hopefully you can see the benefits of eating the rainbow and you’re excited as we are to make this a sustainable lifestyle habit. Lasting changes don’t happen overnight, but I suggest that you gradually expand your intake of colorful foods over the next several weeks. To do that you can focus on:

  1. Embrace the Rainbow at every opportunity - breakfast, snacks, lunch and dinner. Very often we get into routines or habits that prevent us from maximizing our plant intake (sacrificing colorful variety along with it).
  2. Introduce at least one new colorful food weekly. Remember this can be fruits and veggies, as well as legumes, grains, nuts, seeds, and culinary and aromatic herbs and spices. For example trade out apples for pears, switch from baby spinach to arugula, or add cinnamon and almonds to your oatmeal.
  3. Diversify your plate, include at least two colors in each meal. Remember it’s not just about quantity or serving size, it’s about diversity! So instead of a cup of blueberries in your greek yogurt (which is already a great step), mix in ½ cup of blueberries and ½ cup of raspberries - add some walnuts for a bonus (yes beige/brown counts as a color!).
  4. Squeeze it in, get creative with new recipes that feature multiple colorful foods. For example smoothies and soups can help you sneak in more diverse ingredients. Or try making your own dips and dressings, tossing in a handful of greens or other veggies into your puree.

Looking for guided help to implement this eating system and make it sustainable? Join us for the 4-Week Rainbow Challenge. You can get started by getting your guide book here.

 

Download your FREE Rainbow Assessment

 

References

  1. McDonald D, Hyde E, Debelius JW, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018;3(3):e00031-18. Published 2018 May 15. doi:10.1128/mSystems.00031-18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954204/
  2. Monjotin N, Amiot MJ, Fleurentin J, Morel JM, Raynal S. Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare. Nutrients. 2022;14(9):1712. Published 2022 Apr 20. doi:10.3390/nu14091712. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102588/
  3. Minich DM. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for "Eating the Rainbow" [published correction appears in J Nutr Metab. 2020 Nov 28;2020:5631762]. J Nutr Metab. 2019;2019:2125070. Published 2019 Jun 2. doi:10.1155/2019/2125070. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7770496/
  4. McDonald D, Hyde E, Debelius JW, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018;3(3):e00031-18. Published 2018 May 15. doi:10.1128/mSystems.00031-18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954204/
  5. Nicolson GL. Mitochondrial Dysfunction and Chronic Disease: Treatment With Natural Supplements. Integr Med (Encinitas). 2014;13(4):35-43. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566449/

ashwagandha

Understanding Adaptogens: Building Stress Resilience

Stress is well understood as a significant contributor to chronic disease, including cardiovascular and autoimmune disease, cancer, mental health, and neurodegenerative illness like dementia. In a world where stress is a constant companion, finding effective and natural solutions to combat its impact is crucial.

In an ideal world, we would sidestep stress entirely. However, since a life of uninterrupted relaxation isn't the reality for most of us, stress is often inevitable making effective stress management strategies essential. These strategies include a variety of practices like meditation, yoga, breathing exercises, therapy, and both somatic and mind-body approaches, among others.

Allow me to introduce you to another solution that lies in the power of a class of herbs referred to as adaptogens. But what are they exactly and how can we maximize their potential to help us achieve stress resilience?

 

What Are Adaptogens?

Adaptogens are a unique class of herbs or plants that are known to enhance the body's ability to resist stress. They work by interacting with the hypothalamic-pituitary-adrenal (HPA) axis and the immune-neuro-endocrine system, which are the body's primary stress response systems.

According to the FDA, the term adaptogen is considered a functional term used to describe a kind of metabolic regulator that can help our system adapt to environmental changes - these adaptations allow us to “go with the flow” and prevent burn out or illness that often comes with chronic stress.

The primary criteria for a plant to be considered an adaptogen are:

  1. It must be plant-derived, non-toxic at normal doses, and must not cause side effects such as insomnia, muscle wasting, or other metabolic irregularities
  2. Natural bioregulators that increase the ability to adapt environmental factors and thereby reducing the harm caused by prolonged stressed states - including fatigue, infection, and depression
  3. It should help the body return to a state of homeostasis (balance) regardless of how the body has changed in response to stress.

For centuries, adaptogens have been a cornerstone in traditional medicine practices, including Traditional Chinese Medicine (TCM), indigenous herbal practices, and Ayurveda. Their popularity is on the rise in the realm of integrative medicine, bolstered by an expanding body of research that underscores their health benefits.

 

Stress Resilience and Adaptogens

Adaptogens play a pivotal role in fostering stress resilience. They help in harmonizing the body's physiological systems to help the body cope with external stressors more effectively.

At a cellular level, adaptogens enhance the body's ability to efficiently use resources like oxygen, glucose, fats, and proteins to supply enough energy to ensure the body maintains optimal function, especially under stress when resources are limited.

The extensive benefits of adaptogens are evident as they have been proven to support health both directly and indirectly to improve:

Some examples of adaptogenic herbs include Asian ginseng (Panax ginseng) - not to be confused with  Siberian ginseng (Eleutherococcus senticosus), Rhodiola (Rhodiola rosea), Magnolia berry (Schisandra chinensis), and the fan-favorite Ashwagandha (Withania somnifera).

 

The Magic of Ashwagandha

Among the wide array of adaptogens, Ashwagandha is particularly noteworthy. The roots of this modest shrub, also known as winter cherry, have been revered in Ayurvedic medicine for their broad-spectrum properties for many generations. Ashwagandha is a powerful adaptogen known to:

  • Lower cortisol levels
  • Reduce anxiety
  • Support sleep quality
  • Improve metabolic health and blood sugar
  • Reduce inflammation

Studies have shown that Ashwagandha can significantly reduce cortisol serum levels in chronically stressed adults. This effect has been shown to have a cascade of benefits on hormone and metabolic health. Furthermore, it has been found to improve mental health - both depression and anxiety - as well as improve sleep quality. In one study, subjects reported over 70% improvement in sleep quality after taking Ashwagandha for six weeks.

Example of the versatility of adaptogens like ashwagandha on various health conditions

Example of the versatility of adaptogens like ashwagandha on various health conditions adapted from Am J Mens Health. 2019;13(2).   

 

The Power of Adaptogenic Mushrooms

One particularly interesting group of adaptogens is adaptogenic mushrooms. These fungi are known to support various bodily functions, including the immunity, the nervous system, hormonal balance, and cognitive function. Moreover, they have been recognized for their potential to improve mood, fight fatigue, and even exhibit anti-tumor properties.

Some well-known adaptogenic mushrooms are Reishi, Cordyceps, and Lion's Mane. These can be consumed in various forms, whether individually or in blends, and are available as capsules, teas, or even incorporated into soups.

 

5 Adaptogens for Burnout & Stress Resilience (my top picks!)

  1. Ashwagandha: Jack of all trades - this adaptogen is well-known for reducing cortisol levels, anxiety, and inflammation, and supporting sleep. Whether you’re “wired” or “tired,” ashwagandha is a truly versatile choice for almost anyone looking for an adaptogen.
  2. Holy Basil (or Tulsi): Another multi-talented herb, is probably best known for improving stress response to both physiological, psychological, and environmental stressors while also improving brain function. Similar to ashwagandha, Holy basil can also improve blood sugar and cholesterol balance, reduce inflammation and pain, and possess antimicrobial properties. All together, these properties make it another great choice for
  3. Asian Ginseng: Used for centuries to combat fatigue and reduce the response to stress, Asian ginseng (not to be confused with Siberian ginseng) is a good choice for those experiencing fatigue or exhaustion.
  4. Rhodiola: Known for reducing fatigue, depression, and brain fog. It can also help improve exercise endurance and insulin resistance often associated with burnout.
  5. Cordyceps: Traditionally used to boost energy, support low libido, enhance kidney and lung function, and enhance the immune system - it’s also been shown to be beneficial for anxiety.

 

Find my Nutraceutical Picks Here

 

A quick note for those with an autoimmune disease: Although generally considered safe, those with autoimmune conditions should use adaptogens with caution. In some cases, adaptogens have been shown to stimulate or over-activate the immune system leading to symptoms emerging.

 

Key Takeaways

Adaptogens, long appreciated by traditional medicine for their unique mechanisms, are increasingly recognized in the literature for their role in stress management and for contributing to vitality. Although they should not replace a foundational healthy lifestyle or a stress management routine, adaptogens can be a powerful strategy in our longevity toolkit.

Achieving stress resilience is a gradual process, and adaptogens can serve as a valuable ally on this path. As with any supplement, it's important to seek guidance from a healthcare provider before starting a new routine. If you’re in search of support and personalized guidance, consider a Medicine Cabinet Overhaul consultation.

 

Book a Medicine Cabinet Overhaul here

 

References

  1. Salleh MR. Life event, stress and illness. Malays J Med Sci. 2008;15(4):9-18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/
  2. Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018;13:57. Published 2018 Nov 16. doi:10.1186/s13020-018-0214-9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6240259/
  3. Chugh RM, Mittal P, Mp N, et al. Fungal Mushrooms: A Natural Compound With Therapeutic Applications. Front Pharmacol. 2022;13:925387. Published 2022 Jul 13. doi:10.3389/fphar.2022.925387. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9328747/
  4. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12):e6466. Published 2019 Dec 25. doi:10.7759/cureus.6466. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
  5. Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023;15(4):1057. Published 2023 Mar 24. doi:10.3390/pharmaceutics15041057. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10147008/
  6. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant Adaptogens-History and Future Perspectives. Nutrients. 2021;13(8):2861. Published 2021 Aug 20. doi:10.3390/nu13082861. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398443/
  7. Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019;13(2):1557988319835985. doi:10.1177/1557988319835985. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438434/

 


fire cider ingredients

Fire Cider: A Traditional Herbal Elixir for Enhanced Immune Health

Winter is coming. The first chill breezes let you know it's time to prepare. This year, instead of reaching for over-the-counter remedies (that don’t really work), you’re going to turn to nature's own medicine cabinet to get your immune system ready.

Instead you’ll be ready with your homemade fire cider, an age-old concoction well-known for its immune-boosting properties. This potent brew is a unique blend of select herbs and spices that fortify your body against the colder months. But, what exactly makes this elixir so magical? Let's explore.

fire cider ingredients

A Brief History of Fire Cider

Fire cider is a traditional herbal remedy with its roots in folk medicine, popularized by the renowned herbalist Rosemary Gladstar in the late 1970s. The beauty of fire cider lies in its simplicity. There’s a base recipe that has been adapted to suit various needs and states over the years, but each of the ingredients has well-established benefits for immune health.

Decoding the Potency of Fire Cider

What gives fire cider its potent immune-boosting punch? It's the unique blend of zesty, spicy, and sweet ingredients, each pack a powerful punch.

Let's break down some of the key components:

  1. Ginger root: A cornerstone of Chinese medicine for thousands of years, ginger has well-studied immune balancing benefits - including anti-inflammatory, anti-microbial, and digestive benefits.
  2. Horseradish root: Packed with a compound called sinigrin, another beneficial immune modulator and anti-microbial. The unique benefit of including horseradish is because it helps break up congestion and calm inflammation.
  3. Turmeric root: The main compound in turmeric, curcumin, has been proven to demonstrate antioxidant, anti-inflammatory, antiviral and antibacterial properties.
  4. Garlic and Onion: These common kitchen staples are loaded with beneficial compounds and antioxidants that support digestive health - which is central to immune health - as well as support various mechanisms involved in preventing cold and flu. Both have also been shown to have antiviral and antibacterial propertie
  5. Hot peppers: Rich in capsaicin, hot peppers assist the body in managing inflammation through various mechanisms. The spicy flavor can also help open up the sinuses and stimulate mucus flow.
  6. Lemon: In addition to being a rich source of vitamin C and bioflavonoids, which are very well-known for supporting immune function - the peel/rind is particularly rich in a compound called Limonene. It exhibits anti-inflammatory and antioxidant properties, contributing to immune system modulation

Crafting Your Own Fire Cider: Ingredients and Method

Crafting your own fire cider is fast and easy! Here's a basic recipe to get you started, but remember, the beauty of fire cider is in its adaptability. Feel free to experiment with different herbs, roots, and spices to create a blend that suits your palate and health needs.

Ingredients:

  • 1/2 cup fresh ginger* root (peeled and diced)
  • 1/2 cup fresh horseradish root (peeled and diced)
  • 1/2 cup fresh turmeric* root (peeled and diced)
  • 1 medium white onion (chopped)
  • 1/4 cup garlic cloves (minced)
  • 2 small jalapeno peppers (sliced)
  • 2 organic lemons (slice with rind)
  • Raw apple cider vinegar
  • Raw honey (to taste)

*if you can’t find whole, fresh roots you can substitute dried herb powder; swap for ½ the recommended amount.

Optional additional ingredients:

  • 1/4 tsp organic cayenne powder
  • 2 Tbsp Rosemary leaves
  • 2 Tbsp Thyme
  • ½ tsp whole black Peppercorn
  • 2 Tbsp Astragalus root
  • 2 Tbsp Echinacea root

Method:

  1. After prepping, add all the ingredients including the ginger, horseradish, onion, garlic, jalapeno, and lemon slices to a clean jar. Make sure your jar has an airtight lid.
  2. Pour apple cider vinegar over the roots and vegetables until they're well covered.
  3. Cover the jar with a lid and store it in a cool, dark place for 2-4 weeks. Remember to shake daily.
  4. When ready, use a cheesecloth to strain out the pulp, squeezing out as much of the liquid as possible.
  5. Time for the last ingredient - stir in raw honey to sweeten to taste.

Harnessing the Power of Fire Cider

Fire cider is a versatile tonic that can be used in various ways:

  • Drink 1-2 tablespoons (15-30 oz) once daily as a preventative measure.
  • Some people take a tablespoon at the first sign of a cold, repeating every 3-4 hours until symptoms subside.
  • Others incorporate it into their cooking, using it as a marinade for meat or chicken, drizzled on veggies, or as a salad dressing.
  • You can add it to hot water and honey to create a warming tea or mix it into fresh juices for a healthful kick.

Cheers to to a healthier, warmer winter!

Disclaimer: The benefits of fire cider and its ingredients have been widely recognized in folk medicine, but scientific research is still ongoing. Always consult with a healthcare professional before starting any new health regimen.

The information provided in this article is intended for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Fire cider is a traditional remedy and not a substitute for medical advice from a healthcare professional.

References

  1. Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013;4(Suppl 1):S36-S42.
  2. Mazumder A, Dwivedi A, du Plessis J. Sinigrin and Its Therapeutic Benefits. Molecules. 2016;21(4):416. Published 2016 Mar 29. doi:10.3390/molecules21040416
  3. Kuwabara Y, Hirose A, Lee H, Kakinuma T, Baba A, Takara T. Effects of Highly Bioavailable Curcumin Supplementation on Common Cold Symptoms and Immune and Inflammatory Functions in Healthy Japanese Subjects: A Randomized Controlled Study. J Diet Suppl. 2024;21(1):71-98. doi:10.1080/19390211.2023.2185723
  4. Jennings MR, Parks RJ. Curcumin as an Antiviral Agent. Viruses. 2020;12(11):1242. Published 2020 Oct 31. doi:10.3390/v12111242
  5. Rouf R, Uddin SJ, Sarker DK, et al. Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data. Trends Food Sci Technol. 2020;104:219-234. doi:10.1016/j.tifs.2020.08.006.
  6. Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. Cochrane Database Syst Rev. 2014;2014(11):CD006206. Published 2014 Nov 11. doi:10.1002/14651858.CD006206.pub4.
  7. Miles EA, Calder PC. Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Front Immunol. 2021;12:712608. Published 2021 Jun 24. doi:10.3389/fimmu.2021.712608

Vitamin D capsule

Emphasizing the Importance of Optimal Vitamin D Dosing

Few nutrients have emerged as significant to our overall health as vitamin D - often referred to as the "sunshine vitamin" because we can make it with adequate sunlight exposure. However with our modern lifestyles and concerns surrounding sun damage, we’ve observed a trend of deficiency.

Most of us appreciate the role of the “sunshine vitamin” as aiding calcium in building bone density, but Vitamin D has a diverse set of function beyond bone health, including:

  • Immune System Support: Reducing inflammation and improving antimicrobial defense, including reduced risk of complications from influenza and COVID-19
  • Autoimmune disease: Reduced risk of autoimmune disease development and relapse including Hoshimotos, Inflammatory Bowel Disease (IBD), rheumatoid arthritis, multiple sclerosis, and psoriasis among others.
  • Cardioprotective: Improved risk factors for cardiovascular disease (CVD) including blood pressure regulation, vascular health and flexibility, cholesterol, reduced oxidative stress
  • Blood sugar balance: Vitamin D supports insulin production in response to glucose and insulin sensitivity for better glycemic control
  • Neuroprotective: Reduces risk of neurodegeneration reduces neurotoxicity due to oxidative damage
  • Cancer risk: Reduced cell proliferation, tumor growth, and metastasis
  • Musculoskeletal health: support bone mineralization to reduce risk of bone loss and even improves muscle mass and reduces fall risk in those over 65 years-old.

Vitamin D Deficiency

Illustration from https://pubmed.ncbi.nlm.nih.gov/32679784/

 

Vitamin D actually has hormonal properties that have been associated with sleep-wake cycle - also referred to as circadian rhythm. The”sunshine vitamin” might be related to balancing circadian rhythm by playing a counter role to melatonin - like the ying to its yang.

Significant deficiencies of vitamin D are also associated with Rickets, osteomalacia, and muscle and bone weakness.

I rounded up my favorite vitamin D supplements in a Fullscript protocol. You can find my favorite Vit D forms and dosage options here: https://us.fullscript.com/plans/lzakaria-personalizing-your-vit-d-dose

 

The road to optimizing vitamin D

Deficiencies of vitamin D are common - in fact, it has been referred to as the vitamin D epidemic. To better understand why it’s been so challenging to pin down the recommendations, let’s review all the factors that result in bioindividual variations.

 

First a little biochemistry background

Biochemistry not your thing? All good - skip down to sources of vitamin D below.

Cholecalciferol and ergocalciferol, the biologically inactive precursors of vitamin D, are activated by UVB exposure to form calcitriol. The precursors pass through the liver then the kidneys for activation before entering systemic circulation. Vitamin D activation and activity has been associated with a variety of tissues throughout the body, including skin, parathyroid gland, breast, colon, prostate, as well as cells of the immune system and bone cells.

25-Hydroxyvitamin D (25-OH vit D or calcifediol) constitutes the major circulating form of vitamin D (a combination of the total of 25-OH D2 and 25-OH D3 form) and is used to determine the serum concentrations to determine vitamin D nutritional status. Most of the physiological effects of vitamin D in the body are related to the activity of 1α,25-dihydroxyvitamin D (calcitriol).

Vitamin D acts through modulation of a transcription factor known as the vitamin D receptor (VDR). Think of this as a lock with a code, when vitamin D is present it unlocks the activity of VDR which turns on a sequence of genes that is responsible for its activity. This messenger system is why we often refer to vitamin D as a hormone. This transcription factor also requires vitamin A, which is the first example of nutrient synergy required for optimal vitamin D levels.

Sources of vitamin D

sources of vitamin d

Reprinted with permission from Linus Pauling Institute

 

Sun exposure is the “gold standard” approach for maximizing vitamin D levels. Recommendations are 15-30 min of daily sun exposure to skin on the arms, torso, and/or legs. It’s been suggested that 15 minutes/day of sun exposure may be the equivalent of 1,000IU of vitamin D supplementation in light skinned individuals (more about this under risk factors below).

Alongside sun exposure, there are some foods that naturally contain vitamin D. These include fatty fish (mackerel, salmon, sardines), fish liver oils, eggs, and animal liver - all great sources of vitamin D3. There’s one significant vegetarian source - mushrooms that have been exposed to sunlight or UV light which produce vitamin D2.

There are also vitamin D fortified foods, meaning they don’t naturally contain significant sources of vitamin D but it’s been added to help fill a public health need. Milk is a great example - where vitamin D isn’t typically found in milk, it’s been fortified to help support calcium absorption.

All that said, it’s challenging to get an accurate estimate of average dietary intakes of vitamin D due to high variability of vitamin D content. You can look up details of the nutrient content of specific foods on USDA's FoodData Central database.

 

Defining vitamin D deficiency, insufficiency, and sufficiency

You may have noticed that the reference ranges for vitamin D lab levels vary depending on the lab and that clinicians often have different opinions on targets. That’s because more research is needed to establish definitive parameters for defining the cut-offs for vitamin D deficiency and sufficiency 1,5.

Here’s a summary of what we do know:

  • Most would agree that deficiency is defined at a level below < 25 ng/mL
  • Levels of 40-60 ng/mL seems to be a reasonable target for immune and metabolic outcomes
  • Levels between 30-40 ng/mL are generally considered sufficient for preventing bone loss
  • Levels above 100 ng/mL are not recommended and regarded as toxic

Many functional medicine clinicians will target levels between 60-80 ng/mL in an effort to maximize vitamin D. This is often a clinical judgment based on weighing the pros and cons of maximizing vitamin D levels.

Vitamin D levels above 70 ng/mL can be associated with parathyroid hormone suppression, hypercalcemia, and hypercalciuria, but they are rare and there’s no consensus on that level and it might vary individually.

Although, there’s currently not a lot of literature to support this as a public health therapeutic target above 60 ng/mL, this might be a reasonable individualized targeted approach under sufficient medical guidance.

Remember that Vit D is the foundation for immune health. If you want my top "9 Nutrients & Foods for Boosting Immune Health" download, visit https://bit.ly/Foods4Immunity

 

Risk factors for vitamin D deficiency

There are multiple environmental, social, and biological factors that might increase someone's risk of vitamin D deficiency or insufficiency. These includes:

  • Geographical location: People living in locations with less light exposure, colder climates, or atmospheric conditions (e.g., air pollution, presence of clouds) which reduce UVB rays and therefore, vitamin D production in skin.
  • Sun safety measures: These include limiting sun exposure, wearing protective clothing and hats, and applying sunscreens, hinder skin exposure to sunlight.
  • Skin pigmentation: People with a darker complexion synthesize less vitamin D with sunlight exposure relative to light-skin individuals.
  • Genetic variations: Certain people have VDR variations (called genetic a polymorphism) that alter vitamin D synthesis and activation.
  • Clothing style: People who wear more conservative or warmer clothing; for example practicing Muslim women who cover with long sleeves, ankle-length clothes, and a headscarf (hijab or niqab) were at significantly increased risk of vitamin D deficiency (96% had serum 25-OH D concentrations less than 20 ng/mL, and 60% had vitamin D concentrations below 12 ng/mL according to one study).
  • Exclusively breast-fed infants: Exclusively breast-fed and do not receive vitamin D supplementation are at high risk for vitamin D deficiency. The American Academy of Pediatrics recommends that all infants be given an oral vitamin D supplement of 400 IU/day
  • Older age: Changes in skin composition, metabolism, liver and kidney function reduces capacity to synthesize vitamin D. This risk is elevated in institutionalized adults who are not supplemented with vitamin D.
  • Chronic kidney disease (CKD): Reduced kidney activation of vitamin D due to impaired renal function in CKD as well as increased loss of 25-hydroxyvitamin D in urine.
  • Increased body mass/altered body composition: Body mass index (BMI) ≥30 kg/m2 increases the risk of vitamin D deficiency because of increased sequestration in body fat stores (reduced bioavailable vitamin D).
  • Fat malabsorption: Vitamin D is a fat soluble vitamin, so any condition - including IBD or small bowel resection - that impairs fat absorption will impair vitamin D absorption.
  • Magnesium deficiency: Low magnesium is associated with risk of vitamin D deficiency. This is another really significant nutrient synergy for maximizing target levels.

 

Supplementing Vitamin D

In recent years, the recommendations were changed from an adequate intake (AI) recommendation to a recommended dietary intake (RDA) which is an improvement in recommendations. However, the RDA recommendation is 600-800 IU/day for adults, which most clinicians agree is insufficient to optimize vitamin D levels and continues to contribute to the deficiency epidemic.

There is some research that points to general blood level targets for certain disease states, however, there aren’t currently established dosing recommendations for immune health (or metabolic health, for that matter). However, recent studies suggest between 2000-5000 IU/day are a reasonable target range for most adults to optimize their circulating vitamin D levels.

Supplementing should ideally be the D3 (cholecalciferol) form, most supplements contain this form of the fat soluble vitamin. However, it’s important to note that if you’re taking the prescription version of 50,000 IU vitamin D - often prescribed to be taken once weekly for 12 weeks at initial diagnosis of vitamin D deficiency to quickly raise the levels in circulation - is the D2 (ergocalciferol) precursor.

Here are my thoughts based on my research and clinical experience**:

  • Optimal blood levels probably vary individually, 40-60 ng/mL seems to be a reasonable target
  • Many of my colleagues - myself included - often aim for 60-80 ng/mL in patients with increased complications of metabolic, autoimmune, and allergic disease. This is still considered reasonably safe below the upper limit of 100 ng/mL. Even though there isn’t any established research to justify this goal this time, it may still be a clinical judgment to personalize targets.
  • For most people it’s hard to get enough vitamin D from food and sunshine, especially with the factors discussed above. Therefore, supplementing is usually necessary especially in the winter or if you have darker skin tone.
  • Ideally, dosing should be adjusted based on regular monitoring of blood levels and working with a nutritionist or nutrition-savvy clinician. Ideally, I aim for getting a level twice a year if possible - at the lowest level in the early spring, and at the most likely peak in the early Fall.
  • I usually start at 2,000-3,000 IU/day (take with food or fish oil to optimize absorption) but frequently will adjust up to 5,000 IU/day to achieve sufficient vitamin D blood levels. I often opt for vitamin D liquid forms (suspended in MCT oil) for best absorption.
  • Nutrients often work best in synergy, and vitamin D is no exception. Optimizing the balance of vitamin K2, vitamin A, and magnesium are also important especially if you’re struggling to get to the target blood level. I always work on these before I maximize the vitamin D dose alone.

If you’re looking for resources to help you optimize your vitamin D level, I’ve created a free download you can use as an educational tool that you can bring to your doctor to help you work together to find your optimal vitamin D dose.

You can find my favorite Vit D brand shere: https://us.fullscript.com/plans/lzakaria-personalizing-your-vit-d-dose

 

Conclusion: And a note to clinicians

Recognizing vitamin D’s therapeutic potential within preventing and managing chronic disease and related symptoms that contribute to quality of life is a critical component of lifestyle medicine. Because it has such wide-reaching benefits, it can be an easy first step to nutrition personalization.

 

Clinicians: Join me on Fullscript

Fullscript is a digital health platform that helps practitioners build better patient relationships through quality supplementation and intuitive tools for treatment adherence — all at no cost. Beyond supplement planning, Fullscript delivers evidence-based resources, ready-made protocols, personalized refill reminders, and more to help sustain optimal health over time.

Practitioners write online supplement plans or dispense supplements in-office, giving patients easy access to high-quality products and education for optimal health. Physicians and other healthcare practitioners can join Fullscript HERE for free.

**Educational purposes only; talk to your doctor or healthcare provider to determine your optimal dose

 

References

  1. Rebelos E, Tentolouris N, Jude E. The Role of Vitamin D in Health and Disease: A Narrative Review on the Mechanisms Linking Vitamin D with Disease and the Effects of Supplementation. Drugs. 2023;83(8):665-685. doi:10.1007/s40265-023-01875-8. https://pubmed.ncbi.nlm.nih.gov/37148471/
  2. Charoenngam N, Holick MF. Immunologic Effects of Vitamin D on Human Health and Disease. Nutrients. 2020;12(7):2097. Published 2020 Jul 15. doi:10.3390/nu12072097. https://pubmed.ncbi.nlm.nih.gov/32679784/
  3. Wei FL, Li T, Gao QY, et al. Association Between Vitamin D Supplementation and Fall Prevention. Front Endocrinol (Lausanne). 2022;13:919839. Published 2022 Aug 10. doi:10.3389/fendo.2022.919839. https://pubmed.ncbi.nlm.nih.gov/36034418/
  4. Pludowski P, Holick MF, Grant WB, et al. Vitamin D supplementation guidelines. J Steroid Biochem Mol Biol. 2018;175:125-135. doi:10.1016/j.jsbmb.2017.01.021. https://pubmed.ncbi.nlm.nih.gov/28216084/
  5. Romano F, Muscogiuri G, Di Benedetto E, et al. Vitamin D and Sleep Regulation: Is there a Role for Vitamin D?. Curr Pharm Des. 2020;26(21):2492-2496. doi:10.2174/1381612826666200310145935. https://pubmed.ncbi.nlm.nih.gov/32156230/
  6. https://lpi.oregonstate.edu/mic/vitamins/vitamin-D
  7. Nichols EK, Khatib IM, Aburto NJ, et al. Vitamin D status and determinants of deficiency among non-pregnant Jordanian women of reproductive age. Eur J Clin Nutr. 2012;66(6):751-756. doi:10.1038/ejcn.2012.25. https://pubmed.ncbi.nlm.nih.gov/22415337/

Magnesium capsules

The Ultimate Guide to a Maximizing Magnesium

The Ultimate Guide to a Maximizing Magnesium

Mineral balance plays a crucial  role in promoting optimal health. Among these micronutrients, magnesium is arguably one of the most important. This is because magnesium's influence on various physiological functions underscores its significance, making it a cornerstone of nutrition and functional medicine. I wrote this to serve as comprehensive guide to leveraging magnesium to its full potential in all the roles it plays, including:

  • Improve sleep
  • Relieve anxiety
  • Support energy production
  • Benefit nerve function
  • Relieve muscle cramps
  • Support healthy blood sugar balance
  • And improve cardiovascular health and blood pressure balance.

BTW a BIG thank you to Sara Gibbons MS for her help in editing and researching this blog @saragibbonsnutrition

Magnificent Magnesium

Magnesium serves as a vital micronutrient that participates in over 300 enzymatic reactions within the body. Dietary sources include leafy greens, nuts, seeds, whole grains, and legumes offer rich magnesium content.

Some Foods that contain good sources of magnesium include:

  • Leafy green vegetables
  • Nuts and seeds
  • Whole grains
  • Legumes (including tofu)
  • Dark chocolate

The table below, has some examples of food sources of magnesium along with other benefits.

Food Sources of Magnesium
Food sources of magnesium

Absorption of magnesium can be inhibited by the presence of other nutrients, including phytates, oxalate, phosphate, proteins, potassium and zinc. That said, it typically takes considerably high doses of competing compounds to impact magnesium absorption rate. 

Worth noting that cooking and typical processing of food during the food preparation process significantly reduces levels of phytates and oxalates. The microbiome plays an important role in determining the absorption rate of magnesium. 

Magnesium info sheet LPI
From https://lpi.oregonstate.edu/mic/minerals/magnesium

The Road to Optimizing Magnesium 

To better understand how to personalize the clinical recommendations around magnesium optimization, let’s review all the factors that result in bioindividual variations.

Magnesium's Impact on Health

Magnesium exerts a profound influence on diverse aspects of health. Let’s dive into some of the ways that magnesium works in the body:

  • Muscle and nerve function: regulating muscle contractions and nerve impulses.
  • Bone health: contributing to bone density and strength. 
  • ATP synthesis: ensures a steady supply of energy for cellular processes.
  • Helps produce glutathione: cofactor in facilitating the production of the “master antioxidant” 
  • Involved in RNA/DNA synthesis: Cell repair and regeneration
  • Cardiovascular health: research has demonstrated its ability to contribute to healthy blood pressure levels and enhance overall cardiovascular function
  • Blood sugar balance: Mg improves insulin sensitivity, which has implications for diabetes management 
  • Optimization of vitamin D: linked to improved CV health among other benefits, highlighting its interconnectedness with other nutrients.
  • Helps alleviate anxiety: potent anxiolytic and promotes better sleep quality.
  • Gastrointestinal motility: Mg citrate in particular makes for a great remedy for relieving constipation.

Magnesium Deficiency: Signs, Factors, and Risk

Because it’s in high demand and deficiency contributes to many side effects. Although abundant in both plant and animal foods, there are multiple factors related to modern lifestyle and dietary habits, as well as agricultural and food processing practices, that have contributed to insufficiencies of magnesium. These include:

  • Stress: increases Mg demand including GI disorders, renal disease, cardiometabolic disease all increase physiological demand on magnesium 
  • DIND: Drug induced nutrient depletions 
  • Magnesium loss: Excess consumption of coffee/caffeine, alcohol, or sugary drinks
  • Dietary intake: Reduced or insufficient intake from diet 
  • Digestive issues: dysbiosis and malabsorption
  • Aging: associated with decreased GI absorption and increased urinary magnesium excretion therefore magnesium should be tracked closely in the elderly

Signs and symptoms of magnesium deficiency 

Severe magnesium deficiency is relatively uncommon, but can be traced with serum magnesium levels and is associated with hypocalcemia (calcium deficiency, even despite adequate dietary calcium intake) which is associated with increased PTH secretion, mobilization of calcium from bone in an effort to normalize blood calcium concentration. If this persists it can lead to complications including osteopenia/osteoporosis, and vascular calcification and increased cardiovascular risks. Other symptoms present as neurological and muscular symptoms like tremor, muscle spasms, tetany, loss of appetite and nausea/vomiting.

More commonly seen in clinical practice are mild magnesium deficiencies which may be silent in terms of clinical symptoms, but instead have a more insidious effect as increased risk of developing chronic diseases. Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis. Magnesium also plays a role in neurological drivers of mental health. Deficiencies of magnesium can increase oxidative stress and inflammation leading to neuro-inflammation which can manifest as depression or anxiety. Magnesium treatment is hypothesized to be effective as part of treatment in depression, anxiety, insomnia, and ADHD among other neurological conditions. 

Optimizing magnesium to fit your personalized needs 

The right amount of magnesium will vary based on various factors. To personalize your magnesium intake, we might consider periodic testing for red blood cell (RBC) magnesium levels. Let’s explore ways to maximize our magnesium below.  

Magnesium and Lifestyle Medicine

Let’s first set a foundation that addresses lifestyle influences on magnesium levels. This starts with addressing components of diet, digestion, stress, sleep and movement.

  1. Starting with a foundational diet that includes magnesium-rich foods 
  2. Supporting health digestion, by making sure we’re adopting habits that maximize digestive function and microbiome balance. This can include slowing down to chew, avoiding multitasking, and eating colorful foods, fibers, and fermented foods to help optimize microbiome balance and GI health. 
  3. Since stress is a major contributor to magnesium depletion, adopting stress modification strategies can really help improve magnesium wasting. This strategy may also include setting basic goals for improving sleep and incorporating more movement. 
  4. Magnesium plays an important role in inflammation and oxidative stress, reducing exposure to sources that deplete antioxidants can also be useful. This includes removing exposures to potential harmful chemicals and pesticides by filtering your water, swapping out your personal care products, and using air purifiers.  

These four steps can help close the gap on magnesium need, and as we approach the optimal magnesium intake we experience the benefits of including enhanced exercise performance, muscle function, and post-exercise recovery, improved insulin sensitivity and more stable energy and mood.

Recommended Daily Intake vs Bioindividual Magnesium Needs

The recommended daily allowance (RDA) of magnesium varies based on factors such as age, gender, and life stage. Generally, adult men are advised to consume around 400-420 mg per day, while women are recommended to intake approximately 310-320 mg. During pregnancy and lactation, these requirements may differ.

Magnesium recommended daily allowance RDA
From LPI https://lpi.oregonstate.edu/mic/minerals/magnesium#RDA

Choosing the Right Magnesium Supplement

Tailoring magnesium intake according to specific requirements optimizes its therapeutic potential. Plus, when considering supplementation, different forms of magnesium exhibit varying benefits. 

There are a few different options, the form you choose depends on what you're using it for:

  • For anxiety or insomnia, glycinate seems to work best in my experience. Magnesium Glycinate can also be a great choice if you’re not sure where to start. The glycinate (or bisglycinate) form has great absorption. Plus, glycine is an amino acid with natural relaxing activity. Making this combo a great option for anxiety and insomnia without excess sedation.  
  • My constipation go-to is Magnesium Citrate. If you tend towards hard stools in particular, magnesium citrate has good local activity but less extensive systemic activity - making it perfect to work locally in the GI to help with motility and bowel movement.  
  • Threonate has the most studies for neurological benefits Magtein is the specific ingredient to look for because it’s derived from magnesium threonate. This form of magnesium crosses the blood-brain barrier and makes it more readily available in the brain. Some studies suggest that this form is especially useful for cognitive function - including improved attention, learning, and memory. 
  • When I need a “Jack of All Trades” -  a basic formulation to get your magnesium levels up so it needs great systemic absorption AND support bowel motility. A combination product is my go to for general cardiovascular, blood sugar balancing and metabolic support. I opt for a combination product of citrate, glycinate, and I usually avoid oxide.

Find my magnesium protocol picks on Fullscript HERE.

Screening for Magnesium needs

Serum magnesium isn’t an effective way to track magnesium levels because it is too tightly bound to renal activity and tightly controlled to protect us from severe magnesium depletion. Instead, a red blood cell (RBC) magnesium level is preferred. An RBC magnesium reference range typically between 4.2 and 6.8 mg/dL. However, I generally aim for the top 5th of the range, a minimum level of 6.0 mg/dL.

I also couple that with an organic acid evaluation which helps to better understand the various metabolites from magnesium and related nutrients to evaluate magnesium need based on physiological demand.

Conclusion: And a note to clinicians

Recognizing magnesium's therapeutic potential within preventing and managing chronic disease and related symptoms that contribute to quality of life is a critical component of lifestyle medicine. Because it’s such a low hanging fruit in terms of therapeutic benefits, dietary sources, and supplement access, it can be an easy first step to nutrition implementation into any practice.

I encourage you to consider the integration of magnesium education into patient care and wellness programs. This collaborative approach ensures a comprehensive approach to health promotion.

Clinicians: Join me on Fullscript

Fullscript is a digital health platform that helps practitioners build better patient relationships through quality supplementation and intuitive tools for treatment adherence — all at no cost. Beyond supplement planning, Fullscript delivers evidence-based resources, ready-made protocols, personalized refill reminders, and more to help sustain optimal health over time.

Practitioners write online supplement plans or dispense supplements in-office, giving patients easy access to high-quality products and education for optimal health. Physicians and other healthcare practitioners can join Fullscript HERE for free.

References

  1. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/magnesium
  2. Swaminathan R. Magnesium metabolism and its disorders. Clin Biochem Rev. 2003;24(2):47-66. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/   
  3. Ates, M., Kizildag, S., Yuksel, O. et al. Dose-Dependent Absorption Profile of Different Magnesium Compounds. Biol Trace Elem Res 192, 244–251 (2019). https://doi.org/10.1007/s12011-019-01663-0
  4. Piuri G, Zocchi M, Della Porta M, et al. Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes. Nutrients. 2021;13(2):320. Published 2021 Jan 22. doi:10.3390/nu13020320. https://pubmed.ncbi.nlm.nih.gov/33499378/
  5. Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021;13(4):1136. Published 2021 Mar 30. doi:10.3390/nu13041136. https://pubmed.ncbi.nlm.nih.gov/33808247/
  6. Schiopu C, Ștefănescu G, Diaconescu S, et al. Magnesium Orotate and the Microbiome-Gut-Brain Axis Modulation: New Approaches in Psychological Comorbidities of Gastrointestinal Functional Disorders. Nutrients. 2022;14(8):1567. Published 2022 Apr 9. doi:10.3390/nu14081567. https://pubmed.ncbi.nlm.nih.gov/35458129/
  7. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021;37(5):1000-1009. doi:10.1002/smi.3051. https://pubmed.ncbi.nlm.nih.gov/33864354/
  8. Rajizadeh A, Mozaffari-Khosravi H, Yassini-Ardakani M, Dehghani A. Effect of magnesium supplementation on depression status in depressed patients with magnesium deficiency: A randomized, double-blind, placebo-controlled trial. Nutrition. 2017;35:56-60. doi:10.1016/j.nut.2016.10.014. https://pubmed.ncbi.nlm.nih.gov/28241991/
  9. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. doi:10.3390/nu9050429. https://pubmed.ncbi.nlm.nih.gov/28445426/
  10. Aucoin M, LaChance L, Naidoo U, et al. Diet and Anxiety: A Scoping Review. Nutrients. 2021;13(12):4418. Published 2021 Dec 10. doi:10.3390/nu13124418. https://pubmed.ncbi.nlm.nih.gov/34959972/
  11. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015;7(9):8199-8226. Published 2015 Sep 23. doi:10.3390/nu7095388. https://pubmed.ncbi.nlm.nih.gov/26404370/ 
  12. Maier JAM, Locatelli L, Fedele G, Cazzaniga A, Mazur A. Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration. Int J Mol Sci. 2022;24(1):223. Published 2022 Dec 23. doi:10.3390/ijms24010223. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9820677/ 
  13. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020;12(6):1661. Published 2020 Jun 3. doi:10.3390/nu12061661. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/ 
  14. Zhang C, Hu Q, Li S, et al. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022;14(24):5235. Published 2022 Dec 8. doi:10.3390/nu14245235. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786204/ 

New year sparklers

Make New Year's Resolutions Stick!

New Year’s allows us a time to reboot … it’s life’s do-over button.

Make New Year’s Resolutions Stick

It’s that time of year, the age-old tradition of making New Year’s resolutions. I personally love this tradition. To me it’s a time to look ahead and decide who I want to be in the upcoming year and what I want to accomplish. It’s also an exercise in introspection, narrowing down what defines us, our priorities and what will help us be content and happy.

We all start out strong, resolve to do this or that- lose weight, budget better, get organized- but for many of us it’s long forgotten by March.

How do we make New Year’s resolutions stick? Why do you find yourself repeating the same resolution over and over, year in, year out?

Because instead of declarations, to make big life changes, we need an action plan, guidance and most of all support!

Keep reading for a step-by-step approach for New Year’s resolution goal-setting and a free journal template you can have emailed right to you, get started, click here.

How about this year we approach our resolutions a little differently? Instead of grand resolutions, set 3-5 priorities to focus on (career? Friends? family?). Next, identify actionable goals for each category. Third, what are the steps needed to take to get there? And finally, what are some setbacks you might anticipate?

Plan your action steps

  1. Identify your priorities
  2. For each priority, define your goals. The more specific the better.
  3. Outline, step-by-step, what you need to do to reach that goal.
  4. Brainstorm a few obstacles you anticipate may derail you.
  5. What tools can you use to keep accountable?

Want to make time for meditation and mental health? Schedule time in your day, find an app like Headspace that can help you, and set reminders to make it a habit.

Want to spend more quality time with your family? Take a hard look at your schedule for 2017 and ask yourself how you can manage your work schedule to be more available to them. Maybe that means shutting down your laptop at 7 pm sharp. Or maybe consider setting an automatic email responder to let clients know you’re unavailable on the weekend. Or it means planning quarterly getaways and getting scheduling work trips in advance around those.

Or perhaps, like most of us, you’d like 2017 to be the year you get in great shape. But before you write down “I want to lose weight,” or “I’m going to get in shape,” define exactly what that means to you.

Do you have a health condition you need to tackle? Or maybe you need to focus on weight loss around your midsection. Then follow through the steps: what has been slowing you down? Crazy schedule? Or maybe you don’t feel confident about your cooking skills. Whatever the block is, find a solution – schedule non-negotiable time for your workouts in advance or subscribe to a meal service or take some cooking classes.

Above all you’ll want to hold yourself accountable in some way. I’ve always found the buddy system to be the most effective. A friend or relative that’s invested in seeing you succeed can help keep you on track and check-in periodically, help you troubleshoot ways to get past areas of resistance.

You know what’s even more effective? Hire a coach to help you get there. The most successful people are those who identify the areas they need professional help with and invest in the support they need to succeed.

It’s not too late to make this your best year ever! Download your journal template.

January is a perfect time to take inventory and start to assess what you want the rest of your year to look like. Though, honestly, this is a good exercise to try any time of year.

Give it a try – get your favorite journal out or get the free journal worksheet template sent to your inbox, click here. I’ve put together questions to help get you started and guide you through the process.


heart latte art

Nutrition and Lifestyle for Heart Health

According to the American Heart Association (AHA), cardiovascular disease is the number one cause of mortality worldwide – responsible for 17 million deaths last year, it’s expected to rise by another 6 million by the year 2030.

Those are staggering statistics, but don’t let the numbers scare you… a little education can go a long way in learning how to minimize your risks and improve your heart health, naturally.

The heart is the center of our cardiovascular system and beats an average of 100,000 times per day supplying oxygen rich blood to the whole body. Every day we make choices that have a profound effect on the health of this vital organ. Most cardiovascular or heart disease (CVD or HD) maybe linked to lifestyle risk factors such as lack of exercise, obesity, smoking, stress, and poor eating habits. Though there is a genetic component that might also play a hand.

The Silent Killer

One of the most common risk factors of CVD is elevated blood pressure or hypertension (HTN). Often called the ‘silent killer’, hypertension can cause significant damage throughout the cardiovascular and other body systems and ultimately results in over 80 million deaths each year.

Blood pressure is the amount of pressure exerted on the inside of blood vessels as the heart pumps the blood through the body. When there is resistance in the vessels, the pressure rises and hypertension results. The longer hypertension goes undetected and/or uncontrolled, the greater the damage to blood vessels and other organs. Hypertension can lead to heart attack, stroke, ruptured blood vessels, kidney disease or failure, and heart failure.

Warning signs for high blood pressure are rare (hence the name “Silent killer”) but can include headaches, blurred vision, lightheadedness, shortness of breath and nosebleeds.

Know Your Numbers

Hypertension is diagnosed by analyzing the 2 numbers in your BP reading:

  • Systolic pressure (the top number) is the pressure in your arteries when the heart beats (contracts).
  • Diastolic pressure (bottom number or think D for “Down”) represents the pressure in your arteries between beats.

Normal blood pressure is below 120/80

Prehypertension is 120 – 139 systolic or 80 – 89 diastolic.

Hypertension is 140/90 or higher

It’s also good to note that HTN is a risk factor for metabolic syndrome (or pre-diabetes) along with 4 other factors that include abdominal weight gain, elevated Triglycerides, and low HDL (that’s the good cholesterol).

The Potassium* Secret for Heart Healthy

You’ve no doubt heard the best thing to do when you have hypertension is to reduce the amount of salt/sodium in your diet. Did you know the average adult needs 4,700 mg of potassium daily compared to only 200 mg of sodium. Unfortunately for most of us, our eating habits give us way too much sodium – 3,300 mg a day – and not nearly enough potassium. This imbalance can increase your risk of developing hypertension.

What’s truly important for your heart, and a more accurate strategy to prevent high blood pressure, is to balance the relationship between potassium and sodium (salt) in your daily diet. Proper sodium-potassium balance is necessary for nerve transmission, muscle contraction, fluid balance, and the optimal health of all the cells in your body. In regard to the heart, potassium is particularly important for regulating heart rhythm and maintaining blood pressure.

By reducing your sodium intake, you are often correcting the sodium-potassium imbalance without realizing it. For the best benefit to heart health, eat more potassium-rich foods such as sweet potato, spinach, banana, peas, legumes, apricots, avocados, halibut and molasses*.

5 Heart Heart Health Tips

  1. Heart-healthy diet do’s: Eat a variety of fresh fruits and dark green veggies daily. Use plant-based oils for cooking. Eat mindfully, not on-the-run. Reduce or eliminate packaged foods, sugar, and red meat.
  2. Exercise: Walk, no need to run- as little as 30 minutes of daily, brisk walking lowers your risk for hypertension.
  3. Spend less time sitting: In a recent study, those who logged in more than 4 hours of screen time where at 125% higher risk of cardiovascular disease. Invest in a standing desk, take frequent moving breaks throughout the day, track your daily steps, or use a balance ball to sit instead of a chair.
  4. Learn to manage stress: Using healthy coping techniques, such as, deep breathing, yoga, meditation, gratitude journaling, and getting quality sleep.
  5. Supplemental support: Nutritional supplements** shown to support heart health include Hawthorn, CoQ10, Essential Fatty Acids, Magnesium, Garlic and B-vitamins. There’s heaps of research to support the use of these supplements and herbs effectively. Talk with your healthcare provider or nutritionist to learn what would be best for you.

*Because some blood pressure medications affect the potassium level in the body, be sure and discuss the best strategy for making this adjustment with your doctor.

 **Supplements you might have heard about—Natto-K (nattokinase), Guggul, or Niacin—should not be taken without the supervision of your health practitioner.

Resources

  1. Murray, M. “Hypertension” as cited in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. (chapter 174), 1475-1485.
  2. Johnson, R.L., S. Foster, Low Dog, T. and Kiefer, D. “Plants and the Heart” in National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. Washington, D.C.: National Geographic, 2012. 100-101.
  3. Centers for Disease Control and Prevention, National Center for Health Statistics. Underlying Cause of Death 1999-2013 on CDC WONDER Online Database, released 2015. Data are from the Multiple Cause of Death Files, 1999-2013, through the Vital Statistics Cooperative Program. Accessed on December 11, 2015.: http://wonder.cdc.gov/ucd-icd10.html
  4. Mayo Clinic. “High Blood Pressure- Hypertension.” Updated November 10, 2015. http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580
  5. National Heart, Lung & Blood Institute. “Risk Factors for High Blood Pressure.” Updated September 2015. http://www.nhlbi.nih.gov/health/health-topics/topics/hbp/atrisk
  6. Lelong, H., Galan, P. et al., “Relationship Between Nutrition and Blood Pressure: A Cross-Sectional Analysis from the NutriNet-Santé Study, a French Web-based Cohort Study” Am J Hypertens first published online September 3, 2014 doi:10.1093/ajh/hpu164. Accessed on Dec 21, 2015: http://ajh.oxfordjournals.org/content/early/2014/09/03/ajh.hpu164
  7. Study above cited in Time magazine article, accessed on Dec 21, 2015: http://time.com/3313332/salt-and-blood-pressure/
  8. Appel, L.J., Brands, M.W., et al., American Heart Association. “Scientific Statement: Dietary Approaches to Prevent and Treat Hypertension.” Updated January 2014. http://dx.doi.org/10.1161/01.HYP.0000202568.01167.B6
  9. American Heart Association. “Learn more about heart disease and high blood pressure.” Accessed on December 11, 2015. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/High-Blood-Pressure-or-Hypertension_UCM_002020_SubHomePage.jsp
  10. American Heart Association. “Walk, Don’t Run Your Way to a Healthy Heart.” Accessed on December 11, 2015. http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Walking/Walk-Dont-Run-Your-Way-to-a-Healthy-Heart_UCM_452926_Article.jsp#.Vop0pDYwcrg
  11. http://www.heart.org/HEARTORG/Conditions/Conditions_UCM_001087_SubHomePage.jsp
  12. American Heart Association. “Walking Can Lower Risk of Heart Related Conditions” Accessed on December 11, 2015.http://newsroom.heart.org/news/walking-can-lower-risk-of-heart-related-conditions-as-much-as-running
  13. American Heart Association. “Potassium and high blood pressure.” Last Updated August 04, 2014. Accessed on December 11, 2015. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp#.Vopz2DYwcrg
  14. Harvard School of Public Health. “Shifting the Balance of Sodium and Potassium in Your Diet.” Accessed on December 11, 2015. http://www.hsph.harvard.edu/nutritionsource/sodium-potassium-balance/
  15. Linus Pauling Institute: Micronutrient Information Center. “Sodium (Chloride).” Last Reviewed 2008. Accessed on December 11, 2015. http://lpi.oregonstate.edu/mic/minerals/sodium
  16. Linus Pauling Institute: Micronutrient Information Center. “Potassium.” Last Reviewed 2010. Accessed on December 11, 2015. http://lpi.oregonstate.edu/mic/minerals/potassium
  17. Saba, Magdi M. et al., “Concepts of the Heart in Ancient Egypt” Med Sci. (Paris). 20, no.3 (March 2004): 367 – 373. http://dx.doi.org/10.1051/medsci/2004203367
  18. Levine, J. A., M.D., Ph.D. (2015, September 04). What are the risks of sitting too much? Retrieved February 10, 2016, from http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

 


Hawthorn berries

Hawthorn Berry (Crataegus oxyacantha)

Hawthorn Berry (Crataegus oxyacantha)

Hawthorn berry Crataegus oxyacantha (Latin binomial), sometimes called Maybush, is a thorny shrub found that can be found growing on hillsides and in sunlit woodsey areas throughout the world. It’s been used for centuries to prepare foods, beverages, and medicines.

In folk medicine, Hawthorn was used for the treatment of diarrhea, insomnia, and asthma. In China, it has been used to treat digestive problems, high cholesterol, poor circulation, and shortness of breath. During the early 1800’s, doctors in North America used Hawthorn to treat heart conditions, circulatory, and respiratory disorders.

Hawthorn has a rich supply of flavonoids (antioxidants that protect cells from damage) and anti-inflammatory properties, which are important to heart health. It plays a role in helping dilate blood vessels, improves blood flow to the heart, and lowers blood pressure. In fat, in Europe Hawthorn is regarded as a safe and effective treatment for early-stage heart disease. It is used to promote the health of the circulatory system and to treat angina, high blood pressure, and congestive heart failure. In studies, patients with heart failure who took Hawthorn showed improvement in clinical symptoms and sense of well-being.

Hawthorn berry is available as tea, capsule, tincture, and standardized extract found in prescription drugs (not in the US), over-the-counter medication, standardized herbal medicine, or dietary supplements. Before taking Hawthorn, especially if you suspect or have a heart or lung condition, consult with a holistic integrative health practitioner.

Resources

  1. Hawthorn. Complementary and Alternative Medicine Guide. University of Maryland Medical Center Online. https://umm.edu/health/medical/altmed/herb/hawthorn
  2. Johnson, Rebecca L. & Foster, Steven et al., National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. (National Geographic Society. (2010, 2014), 123-125.
  3. Hawthorn Berry (Crateagus Oxycanthus): Health Benefits. http://www.herbwisdom.com/herb-hawthorn-berry.html
  4. Mars, Bridgitte & Fiedler, Chrystle. Home Reference Guide to Holistic Health & Healing. (Beverly, MA: Fair Winds Press. 2015.), 189.
  5. Dahmer, S., Scott, E. “Health Effects of Hawthorne,” Amer Family Phys. (Feb 15, 2010) 81:4, 465-468. Accessed: Dec. 09, 2015:  http://www.aafp.org/afp/2010/0215/p465.html 
  6. Chang, W., Dao, J., and Shao, Z. “Hawthorn: Potential Roles in Cardiovascular Disease.” American Jnl.  Chinese Medicine (January 2005) 33:01, pp. 1-10. DOI: 10.1142/S0192415X05002606. http://www.worldscientific.com/doi/abs/10.1142/S0192415X05002606?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed&
  7. ie Wang, Xingjiang Xiong, and Bo Feng, “Effect of Crataegus Usage in Cardiovascular Disease Prevention: An Evidence-Based Approach,” Evidence-Based Complementary and Alternative Medicine, vol. 2013, Article ID 149363, 16 pages, 2013. doi:10.1155/2013/149363. http://www.hindawi.com/journals/ecam/2013/149363/ 

Sage

Sage (Salvia officinalis)

Sage (Salvia officinalis)

Clear Your Mind with Sage.

Sage, with its woody stems, grayish leaves, and lovely purplish-blue flowers, is a native perennial of the Northern Mediterranean coast and an herbal member of the mint family. If you’re only familiar with Sage for seasoning savory dishes, you’re missing out on a fascinating botanical remedy.

Ancient Greeks and Romans burned sage in ceremonies, believing it would impart wisdom. Early European herbalists used Sage to clear congestion, purify the blood, and cleanse the teeth. In Native American and indigenous cultures around the world, shamans use White Sage to cleanse both persons and spaces of evil influences. Priests still burn Sage in religious ceremonies. Even though it has not been proven that Sage will raise your consciousness, many people burn Sage to facilitate relaxation during yoga or meditation.

Today, we know that Sage leaves and flowers contain chemicals with antibacterial, astringent, and antiseptic properties. At your local holistic market, you can find Sage in a variety of products. It is used in natural deodorant, and in mouthwash because it fights bacteria responsible for gum disease. In herbal remedies, a sage tea or tincture can help ease sore throat, congestion, digestive cramping, and support mental wellness. In aromatherapy preparations, sage is most often used as an essential oil in an air diffuser or in candles. Dried White Sage is most commonly burned (known as smudging) as incense with the intention to clear the lungs, ease mental stress, and enhance mood.

Using Sage as a botanical remedy is very different from cooking with the herb. Medicinal preparations and essential oils derived from Sage contain thujones, a naturally occurring chemical in the plant. If you take a higher dose of medicinal Sage than is recommended, it could cause serious health problems such as tremors, rapid heart rate, vertigo and vomiting. Consult your holistic health practitioner for guidance on the safe use of any Sage remedy.

Looking for tips on getting a more restful sleep?

Resources  

Mars, Bridgitte & Fiedler, Chrystle. Home Reference Guide to Holistic Health & Healing. (Beverly, MA: Fair Winds Press. 2015.), 30, 143, 203.

Johnson, Rebecca L. & Foster, Steven et al., National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants.(National Geographic Society. 2010, 2014.), 90-93

Sage: Herb Wisdom.com  http://www.herbwisdom.com/herb-sage.html

National Centers for Complementary and Integrative Health Info Sheet: Sage:https://nccih.nih.gov/health/sage

Smudging with Sage: http://www.mindbodygreen.com/0-17875/a-sage-smudging-ritual-to-cleanse-your-aura-clear-your-space.html

Walch SG, Kuballa T, Stühlinger W, Lachenmeier DW. “Determination of the biologically active flavour substances thujone and camphor in foods and medicines containing sage (Salvia officinalis L.)”.

Chem Cent J. (Jul 21, 2011): 5-44. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155476/

Kennedy, D. O., Wightman, E. L. “Herbal Extracts and Phytochemicals: Plant Secondary Metabolites and the Enhancement of Human Brain Function.” Advances in Nutrition: An International Review Journal. (11 January 2011): 2(1), 32–50. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042794

MedLine Research Citations Indexed for Salvia officinalis in herbal teas and tinctures http://www.ncbi.nlm.nih.gov/pubmed


fruit bowls

Reduce Food waste & Save Money

Reduce Food waste & Save Money

Why reduce food waste? Did you know that each day, Americans toss out enough food to fill the Rose Bowl stadium? That’s daily!

As much as 40% of edible food in the United States goes uneaten. That translates to a waste of between $28-$43 a month from your wallet. All that uneaten, but perfectly good food doesn’t just lay waste to your budget, it rots in landfills and pollutes the planet.

I was raised to avoid wasting food, like most of you. I really hate food get tossed, but sometimes it happens (more often than I’d like to admit). Luckily, with a little mindfulness there are easy ways to reduce your “foodprint” and put money back in your pocket!

Americans toss out enough food to fill the Rose Bowl stadium? That’s daily! #FoodFacts CLICK TO TWEET

Behold below! 7 steps to reduce food waste ANDsave money:

  1. Bring your tridge inventory to “Zero Balance”. Before you restock, take inventory and make sure it’s emptied of all edible food. Often this helps us get a better handle on how much to buy, and plan your shopping around your needs. It gives you a chance to really gauge how much you go through between shopping trips.
  2. Repeat after me: The freezer is my friend. Most frozen foods remain safe indefinitely. Freeze leftovers in single serve containers if you won’t eat them before they go bad. You can do the same with fruits and veggies – which then make perfect smoothie ingredients. You can also use the produce to make juice and freeze in single serving mason jars to enjoy later. Alternatively, you may also want to try canning or preserving produce before it goes bad.
  3. Get down with the FIFO rule. Plan and cook meals using the “First In, First Out” rule. Try placing the most recently bought items toward the back so older items or items that spoil faster, in the front, are used first. I tend to forget about the produce in the crisper or on the back shelves and it ends up going bad (I literally just tossed out a whole bag of Brussels sprouts before I sat down to write this). Best way to avoid this, plan meals and keep it on the fridge. Streamlines meal planning and reduces the chances of forgetting about produce.
  4. Love leftovers. Get creative with using leftovers. Mixing in fresh veggies, dressing, or tossing on wraps, or over salad greens can freshen up leftovers when you start getting bored.
  5. Go pro. It’s hard to gauge how much food to buy if you don’t have any idea how much food your family wastes in a month. Do what restaurants do to manage profit and loss: keep a log of what you buy and what you throw away. Then plan your shopping ahead and avoid impulse buys by sticking to your menu or shopping list.
  6. Get the real deal about expiration dates*. “Sell-by” and “use-by” dates are manufacturer suggestions for peak quality. Often, foods are good a few days beyond that date. The dates are not federally regulated to indicate safety, except on certain baby foods. If you’re not sure if you should keep a food or toss it? Search online for a shelf life guide (or see the resources below). Also download this great storage guide!
  7. Be a giver. Bought Too Much? Donate or Compost. Non-perishable and unspoiled food can be donated to a food bank, soup kitchen, church, or a neighbor in need. Call your best friend that never has time to go food shopping and give him/her your extra produce. Also, perishable food you can’t donate can be composted to recycle their nutrients and nourish the planet.

*It’s always best to use common sense, if a food doesn’t smell or look right, it’s safest to not take a chance and not eat it.

That’s not all folks!

For more, you can mine the Resources List  below for charts, instructions, and tools to help you reduce food waste.

Reduce Food Waste Resources List

Turn Leftovers into Great Meals:  Love Food – Hate Waste website:  www.lovefoodhatewaste.com

How to Know Your Food Waste. https://snapguide.com/guides/know-your-food-waste/

(also search online for ‘household food waste journal or log’)

National Center for Home Food Preservation. http://nchfp.uga.edu/how/can_home.html

Keep it or Toss It- Shelf Life Guide.  http://stilltasty.com

Refrigerator & Freezer Storage Chart. http://www.fda.gov/downloads/Food/ResourcesForYou/HealthEducators/UCM109315.pdf

Simple Food Preservation Methods. Mother Earth Living. http://www.motherearthliving.com/cooking-methods/food-preservation-methods-zmoz12sozmel.aspx

Tools for Assessing Wasted Food.  http://www2.epa.gov/sustainable-management-food/tools-assessing-wasted-food

How to Compost Kitchen Waste. Home & Garden TV. http://www.hgtv.com/design/decorating/clean-and-organize/how-to-compost-kitchen-waste

Feeding America – Food Donation Programs.  http://www.feedingamerica.org/ways-to-give/give-food/become-a-product-partner/national-produce-program.html

Reducing Wasted Food Basics. http://www2.epa.gov/recycle/reducing-wasted-food-basics

Sustainable and Fair Eating Habits.  Think-Eat-Save.  http://www.thinkeatsave.org/index.php/top-tips-on-reducing-food-waste/14-food-waste-campaign/247-sustainable-and-fair-eating-habits

 

References

Jensen, Brennen. “America’s Food Waste Problem is Bigger than You Think.” Johns Hopkins Magazine (Fall 2015). Accessed on Nov 12, 2015 http://hub.jhu.edu/magazine/2015/fall/america-food-waste

Lipinski, B. et al. “Reducing Food Loss and Waste.” Working Paper, Installment 2 of Creating a Sustainable Food Future. (2013). Washington, DC: World Resources Institute. Available online at http://www.worldresourcesreport.org

Food is simply too good to waste. Natural Resources Defense Council:  Environmental Issues- Food and Agriculture. Statistics last updated September 18, 2013.  http://www.nrdc.org/food/food-waste.asp

Sustainable Management of Food. Environmental Protection Agency. http://www2.epa.gov/sustainable-management-food