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#1 2014 TIP: BOOST YOUR NUTRITION- DITCH THE DIET

Dr. Hillary Lampers, ND // Personalized Naturopathic Care, Dr. Hillary In Person, Improving The Quality Of Life, Nutrition, 'Weight loss' 'Fat loss' 'Muscle Gain', Depressed Metabolism, Hypothyroid, Hashimoto's Thyroid, Immunity , Seasonal Allergies, Food Allergies, Female, Male

BRAIN AND BODY BOOSTING TIPS FOR 2014

Yes, it's another year, and the time most people make their resolutions to improve their health.  With all the advice out there, especially on losing weight, it can be hard to know where to start.  I like to go back to the basics and make it simple.  Losing weight is a good goal, but to actually reach it, ditch the diet and MAKE PERMANENT LIFESTYLE IMPROVEMENTS. If you can make changes to these 4 areas, then this is a good beginning to a healthier brain, balanced hormones,  reaching your weight loss goals, and warding off a whole host of modern day diseases.  

TIP #1: NUTRITION

 

FOOD: YOU ARE WHAT YOU EAT Superfoods

In an earlier blog I talked about how your food choices not only affect you, but the next 2-7 generations after you. Food choices are the best way to improve your health and ward off disease.  Eating 3 small meals per day with 2 snacks is the best way to balance your metabolism. Having a high protein breakfast and adequate fiber during the day will balance blood sugar and regulate insulin. When it comes to proper nutrition, it's more of the right, and less of the bad foods, that make the difference. 

 

 ELIMINATE:

Fast food.  This is a no brainer. 

Processed foods.  If you bought it in the middle of the grocery story, and it's in a box, it's processed. 

Treated meats (pepperoni, cured meats), farmed fish, canned tuna, fried meats. 

Grains such as wheat and gluten containing foods (many people are intolerant, and they cause water retention, besides being horrible for the brain) , corn, soy, and white rice, bread, and potatoes. 

Fruit juices, excess caffeine, and alchoholic drinks.

High amounts of sugary fruits- bananas, pineapple, mangos, melons. 

Hydrogenated fats, vegetables oils, shortening, 

Rich sauces, salad dressings, and marinades are a great way to hide excess fats, gluten, and sugars. 

Sugar, artificial sweetners like aspartame (a neurological toxin), MSG. 

ADDITIONS:

Green vegetables (kale, chard, spinach) , cruciferous vegetables ( broccoli, cauliflower, cabbage) and aromatic onions and garlic.  

Low sugar fruits like berries, pears, and apples are best.

If you eat animal proteins, choose organic, grass fed, or free range beef, buffalo, wild game, chicken, or turkey.

Whey protein that is from a good source can be added- I advise Paleomeal for a well rounded protein supplement. If you are allergic to whey, plant proteins are widely available as well- Paleomeal DF (Dairy Free) or Plant Fusion (we sell this in the office) 

Eggs- Boiled, poached, fried. It's a myth that eggs increase cholesterol, so moderate egg consumption is a good source of protein and healthy fats. 

Beans and legumes such as garbonzo (hummus), kidney, and navy beans. 

Healthy fats such as grass fed butter, olive oil, coconut oil, avocadoes, and olives are good for the brain. 

Fermented dairy is the best, like Kefir or yogurt.  Avoiding dairy might be essential because many people are allergic to it, and like gluten it can create water retention. 

Grains such as quinoa, sweet poatato, yam, limited brown rice. 

Nuts and seeds such as almonds, walnuts, and sunflower seeds. 

Superfoods such as Spirulina, Chlorella (both have highest plant protein and B12), Cacoa (boosts neurotransmitters),  Nutritional Yeast (non animal protein and B vitamins,)  Maca (boosts Human Growth Hormone- Sex hormones- adrenal hormones- Try Dynamite Adrenal or youthH2O)

Spices like sea salt, tumeric, ginger, rosemary, saffron- Spices are a great way to get immune support. 

Seaweeds like nori and dulse.  They improve thyroid status and fight radiation exposure (Fukashima?)

Sweetners like stevia or wild honey. 

Lots of clean water (1 gallon per day is optimal) with a bit of lemon or herbal tea.  

SHOP, COOK, AND PREPARE FOR SUCCESS

I find that nutritional changes are actually the most difficult to make mainly because we are moving fast all the time.  It takes patience and time to shop, cook and prepare for eating properly.  I suggest using references such as cookbooks, pinterest, online recipes, and/or scheduling an appointment with a Naturopathic Physician or nutritionist to help set up a personalized eating plan and schedule specifically for you. You may say it sounds more expensive, but much like the other Tips to follow, eating healthy builds equity in your future.

It's all about SUPPORT if you want to be successful, so I've added a few of my favorite menus, a gluten free food list, and smoothie recipes below.

You can also SHOP HERE for any of the included proteins or green supplements (PaleoMeal Whey Proteins, PaleoMeal-DF (Dairy Free), PaleoGreens, Paleobars, Dynamite Adrenal etc) Put in the code SVHAWC, open a free account, pick your supplement from our scroll down options, and it will be shipped directly to your house!

Happy Healthy Eating!

Dr. Hillary

 Next blog....#2 2014 TIP: SLEEP

Related Documents

Acrobat (PDF) Document

NeuroDegen Menu // Download (137Kb, pdf)

Acrobat (PDF) Document

Weight loss menu // Download (127Kb, pdf)

Acrobat (PDF) Document

Gluten Free Foods // Download (48Kb, pdf)

Acrobat (PDF) Document

Smoothie Recipe // Download (52Kb, pdf)

The Epigenetics of Nutritrion

Dr. Hillary Lampers, ND // Personalized Naturopathic Care, Improving The Quality Of Life, Nutrition, 'Genetics' , Chronic Illness, Depressed Metabolism, Female, Male, Adolescent, Adult, Early (20-40), Adult, Middle-Aged (40-55), Child, Teen, Toddler

 

 

“What you eat today, walks and talks tomorrow.”

-Babe the Pig 

This is from the movie "Babe" my daughters favorite movie at the current time, and even though you could interpret it a number of different ways, there is no doubt that what you eat controls each and every cell in your body. Since eating is something we all do, it seems like a good idea to put the conversation forward: Are your genetics influenced by the foods you eat, and even more importantly, do you have the power to control how your genes are turned on or off through nutrition?

 The answer is: YES.  The new future of medicine is known as Epigenetics- looking at how the genetic code is affected by environmental influences, and how we have the real ability to turn wellness or illness genes on or off through the foods we chose to put in our bodies. If you were to hear someone say, "it's all in my genes" it's true, but what you don't hear people say is, "but I have the power to control them."  Now I'm not talking about hair color, eye color, skin color etc, these things are in the genetic code and make up your physical appearance.  But lets say someone is meant to be 6 foot 5, but they were fed a horrible diet as a child- malnourished and under exercised.  It's likely they wouldn't make it to that height due to the genetic code being altered by deficiency states.

It's the same with many of today's epidemic diseases in the modern world like heart disease, diabetes, cancers, and obesity.  In a family where both parents have diabetes type 2, some will argue there is a genetic link for their child to get diabetes type 2 when they are older.  In truth, if the child was fed a healthy diet devoid of simple carbohydrates and bad fats, and full of vegetables, whole grains, healthy fats, and lean proteins (with adequate exercise) it is very unlikely that this grown adult will get diabetes, for if the gene existed, it wouldn't be turned on.  However in today's world we see children getting type 2 diabetes, a sure sign that if we continue to eat (and stay sedentary) the way we do, gene destruction will happen at an alarming rate.  

The bright side to all this is that you have the power over what you put in your body and even though you don't know every "bad" gene in your body, you do have the say in what your genes can do.  Many will disagree with me here, but I have seen all to many times that when people improve their nutritional status, their bodies become efficient, leaner, and free of disease, while their minds are calmed and bright.  Even those who are what we considered "diseased, can benefit from a clean whole foods diet, sometimes even reversing their conditions and/or optimizing their current states. Take this month to educate yourself and others about the importance of healthy food, and remember you aren't helpless to your genes.

 

ADHD: DRUGS VS DIET: 64 % OF CHILDREN PROVE DIET IS BETTER!

Dr. Hillary Lampers, ND // Personalized Naturopathic Care, ADHD/ADD, Health Care System, Improving The Quality Of Life, Nutrition, Research & Learning, ADHD/ADD, Anxiety, Female, Male, Adolescent, Adult, Early (20-40), Child, Teen, Toddler

 Just in time for National Nutrition Month, a landmark study published in the Lancet, found that 64% of ADHD diagnosed and medicated children benefited MORE from removing food allergies and sensitivities than taking drugs.  Simply put, diet is more effective than medicating children with ADHD.  Dr Lidy Pelsser of the ADHD Research Centre in the Netherlands found that many of the children who are diagnosed with ADHD actually have food hypersensitivities that are influencing their behaviors, and when a stricter, and healthier diet is imposed, these children become "normal".  With around 10% of US children being diagnosed with ADHD (which is an enormous percentage- anyone else shaking their head?), and over 3 million of those children on drugs such as Ritalin, Adderall, and other stimulant medications, there is no doubt ADHD diagnosis is big business. 

If your child is exhibiting symptoms such as hyperactivity, poor focus, temper tantrums, separation anxiety, or is one of the three million medicated children, this study proves that diet should be your first line of treatment.  Also, a majority of the ADHD/Autism spectrum children that I run biochemical tests on, have food allergies plus significant nutrient deficiencies such as low Vit D, B vitamins, Vit C, and minerals- all of which are essential for optimal cell function.

Nutritional biochemistry is the cornerstone of Naturopathic care, so if you are looking to improve your child's health and reduce their dependence on stimulant medications, I highly encourage you to seek out Naturopathic care and nutritional counseling.  Overall care is inexpensive and could not just transform your child, but your entire family.  Refer to my past blog to find out other ways to help your ADHD child without drugs.  The key is education, take control of your health, and you will transform the lives of generations that come after you!

 

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Evolve Your Health In 2011: A New Web Site, EVOLVE Nutrition, NCR Referral Credit, and Dr. Mehmet Oz!

Dr. Hillary Lampers, ND // NeuroCranial Restructuring (NCR), Personalized Naturopathic Care, Nutrition, Research & Learning, Chronic Illness, Depressed Metabolism

Hello 2011, goodbye 2010! Now that I'm a mom, I gauge how fast my life is going by how fast my daughter is growing. This last weekend we celebrated her 2nd birthday, and I'm not quite sure where those two years went!

It's an exciting time for me and my naturopathic practice, so I wanted to share some of the new events that are shaping my life and business for 2011! As you can see, we have a new website! It's beautiful and relevant, and I'm excited about using this as a stage to promote what our clinic has to offer. Don't miss the Facebook page for our clinic, and yes, it seems that I will be tweeting, so follow me on Twitter and I'll do my best to share the newest health related topics! Notice my new column in each newsletter "DeStress is Best", as I share common, and not so common ways, to relieve stress and boost your brainpower and energy.

NeuroCranial RestructuringAs always, my first love is NeuroCranial Restructuring. I can't spread the word enough about this amazing treatment that you may have experienced yourself! My favorite medium for sharing NCR is through presentations; sometimes the smallest of venues is the best. Recently, I did a presentation at Evolution Fitness in Redmond, WA, and I am scheduled to present March 2 at Beyond Medicine in Olympia, WA. If you want to share this with your friends and family, and would enjoy a presentation in your area, I'd be more than happy to set up a day and time!

My newest business promotion stems from my own story of the last year. After two years of being a new mom and running a practice in two states, my own health took a hit. In September my daughter brought home a cold from day care, which turned into walking pneumonia for me. I suppose after years of being run down (medical school, practice, mommy hood), this is what it took for me to stop making excuses and start making healthier decisions.

My close personal friend Nathan Detracy is the owner of Evolution Fitness (evolutionbellevue.com) in Bellevue, WA and he is a professional bodybuilder who has trained some of the biggest names in the local sport. He is not only an amazing "all natural" athlete; he's a successful entrepreneur with a heart of gold! He challenged me to do his program, and  I have transformed my health to say the least.

Personalized Naturopathic CareThe overall program is called EVOLVE and consists of an exercise, diet, and supplemental program. EVOLVE isn't just about losing weight, or gaining muscle. It's about transforming your body into a metabolic powerhouse and ramping up your immune system, no matter your age, gender, or circumstance! I realized this is what I wanted to offer to patients, a way to really change their physical body, biochemistry, and mental outlook! NCR addresses so many areas, but with EVOLVE it's like adding the pieces of the puzzle that were missing!

Starting with an office, phone, or Skype (new!) visit, we can get you on your way to feeling amazing just like I have. It's taken accountability, focus, and determination on my side, but the results have been short of incredible, and I no longer use the excuses to stop my health recovery! If this sounds like something you could benefit from, visit my Naturopathic services page to see how we can help you EVOLVE! Stay tuned for future success stories in our new testimonials section.

Dr. Hillary Lampers with Dr. Mehmet OzMy business stays alive by the generous referrals that many of you have sent me over the years, and I am grateful for your continued support! Please remember, for every new NCR patient you refer, I will give you $50 towards your next NCR session or Naturopathic appointment! Referring them to our website will also help your odds of getting that $50, as I know they will enjoy the wealth of information!

I leave you with a picture of me with Dr Mehmet Oz MD - a very strong proponent of alternative therapies, diet, exercise, and Naturopathic medicine. I had the great fortune to meet him this last summer where he was awarded an honorary Naturopathic degree along with his wife Lisa, from my alma mater Bastyr University. He's as kind and personable in "real" life as on TV, and it was amazing to meet such an inspiration in my field!

I look forward to helping you with your goals in 2011!

Health is Wealth -
Dr Hillary

What Are We Feeding Our Children?

Cheri Soraparu, MS CNN // Personalized Naturopathic Care, ADHD/ADD, Nutrition, Adolescent, Child, Teen, Toddler

Pop Tarts, apple juice, a bowl of Fruit Loops with milk, maybe a banana for breakfast. Jiff peanut butter (which contains high fructose corn syrup) and jelly on "wheat" bread, fruit roll-up, an apple and Cheetos or crackers for lunch. Top Raman and a coke as an after school snack and Mac n Cheese for dinner with canned green beans or take out. If this doesn't resemble your child's food intake then good for you, however at school there are plenty of sugary, processed foods with lots of artificial additives available for them to choose from.

Even more so than adults, children need whole fresh foods filled with nutrients, Phytochemicals and essential fats for proper brain and body development. The nutrients in whole foods help their bodies mature optimally, the Phytochemicals protect their growing cells from premature damage and the essential fats are crucial for learning, attention and memory. If we look to our grocery stores they have more processed foods, which lack these components and have ample amount of artificial ingredients, than whole fresh foods.

One explanation for the increasing number of children with ADD and hyperactivity are these additives... they are in everything... except whole unprocessed foods. If your child has ADD/ADHD I challenger you do an experiment. For three weeks take them off everything processed and replace it with only fresh veggies, fruits, meats, un-milled or sprouted grains, legumes, seafood and healthy fats like nuts and seeds, avocado and olives... see how they do. If this alone doesn't solve most of the problem add extra omega 3's to their diet like wild salmon, ground flax seeds or oil, sardines (mix it up just like tuna) or consider a high quality supplement from Nordic Naturals or Designs for Health.

"But, my child won't eat that...." Only because they are not used to it! Start slowly introducing new foods or incorporating them into the routine and eliminating the processed foods. Do this over a few months and they will adapt, the younger this happens the easier and better.

Remember, children are even more sensitive to food additives, sugars and refined grains and fats than adults and they need a wide range of nutrients for all cells of the body, including the brain, to function properly and optimally. Don't trust the health of your child to packaging and advertising; get advice from a qualified source. Together we can work to get the two million children that are on drugs for ADD/ADHD, drug free!

Cheri Soraparu is a Certified Clinical Nutritionist and Certified Personal Trainer.

Dr. Hillary's Journal · Older Posts »

Northwest Neuro-Cranial Medicine, LLC - Specializing in neuro-cranial restructuring (NCR), pulsed electromagnetic field therapy (PEMF), and personalized naturopathic care, and led by Doctor Hillary Lampers ND.

Call Northwest Neuro-Cranial Medicine LLC for an appointment - Toll Free 888.870.7137

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