The Power Pose

The Power Pose and How it Can Change Your Life

Did you know that you can change certain hormones just by changing the way you position your body? 

Certain hormone levels lead to feelings of more power and control while at the same time relaxing the body. Higher levels of testosterone in both men and women are related to being more confident. Lower levels of cortisol are related to feeling less anxiety and improving the ability to deal with stress.

People with higher testosterone and lower cortisol, or who are more confident and relaxed, tend to position their bodies in what are known as "high power" poses. People with lower testosterone and higher cortisol, or who are more insecure or anxious, tend to position their bodies in "low power" poses. 

But what if you were told to change how you naturally position your body for just two minutes? What effect would it have on your hormones levels?

A study was conducted to determine just that. First, participants had their saliva collected so that their testosterone and cortisol levels could be measured. Next, they were told to either stay in a high power position or a low power position for two minutes. After two minutes, their saliva was tested again and the hormones were measured. The results were shocking! High power poses increased testosterone by 20 percent and decreased cortisol levels by 25 percent.

All of a sudden, the phrase 'fake it 'til you make it,' becomes a lot more clear. Even if you are feeling stressed out or uncomfortable in your surroundings, by positioning your body in a "high power" pose, you will actually begin to feel calmer and less anxious. This effect has numerous health benefits. Our day to day lives are extremely stressful and anything we can do to reduce that stress and feel more confident is well worth it.

How to make this work in real life:

1.  Stand in a power pose for two minutes every day in the morning to get your day started.

2.  Throughout the day, notice the position of your body. If you begin to get small or shrink into yourself, open up! 

3.  When you do enter a situation that you feel insecure in, fake it 'til you make it. Pick a power pose, or two, and stay in it. While you may not feel overly confident, you'll come off as more calm and relaxed to others and also start changing the hormones in your body. Before you know it, that situation won't seem as stressful as before!

yours in health,

dr samantha boldt

Know Your Plastics!

Know Your Plastics!  (It's all about the numbers)

Whether it's for food storage or to drink out of, it's important to know what the container is made from. So many materials these days are made from plastic, and if you look around your home, I'm sure you will have no problem finding it everywhere. However, the problems start when we begin looking at which chemicals they're leaking into our food, beverages, and other household substances which we then ingest or use on our body. Many plastics contain chemicals that are carcinogenic, disrupt our hormones, and are toxic to the nervous system, and they don't always stay where they're supposed to.

When it comes to plastic safety, it's all about the numbers. There should be a number on the bottom of all plastic containers which denotes what materials were used to make it. Some of these have been shown to be safer than others.

Plastic #1: PET (Polyethylene Terephthalate)

PET is used to make most bottles for water, soft drinks, sports drinks, juices and containers for condiments, dressings, and other food items. The problem with PET is that it has been shown to leak antimony, which is toxic to the human body. However, more common than the antimony problem is the problem with bacterial build-up. Long storage time on the shelf or being stored in warm areas, like garages, leads to excess bacteria in the container which we then consume. This bacteria can wreak havoc on the careful balance of good bacteria we are supposed to have inside our digestive tract.

Plastic #2: HPDE (High Density Polyethylene)

HDPE is often used for milk and juice containers and, sometimes, water bottles. It is also commonly used in bottles for cleaning supplies and hair care. It has been found to leach estrogenic chemicals into whatever substance it is containing. Excess estrogen in the system is rarely a good thing, and disrupts certain functions of the body as well as increasing the risk for certain cancers.

Plastic #3: PVC (Polyvinyl Chloride)

PVC is commonly used in deli and meat wrapping, children's toys, tablecloths, and many construction materials. This plastic contains pthalates, which are a group of "gender-bending" chemicals due to their ability to block male hormones. They are known to lower sperm count, cause testicular cancer, and have a feminizing effect on males from estrogen dominance.

Plastic #4: LDPE (Low Density Polyethylene)
LDPE is commonly used for produce, garbage, and bread bags as well as paper containers and cups. Like HDPE, these have also been found to leak estrogenic chemicals.

Plastic #5: Polypropylene (PP)
Polypropylene is used in multiple food packaging containers, especially take out meals and the plastics used in the containers or plates at grocery stores for pre-made food. It has a high heat tolerance, and is unlikely to leach chemicals into food or beverages. As with all plastics, however, there is a possibility and some tests have shown that at certain temperatures, toxic chemicals do leak out.

Plastic #6: Polystyrene (PS)
Polystyrene is also known as Styrofoam, and is used to make cups, bowls, plates, take-out containers and more. It leaks styrene into the food, a known carcinogenic as well as a neurotoxin. The warmer Styrofoam gets, the more styrene leaks out. Using Styrofoam for warm beverages or foods is one of the worst ways for your body to store and transport hot food.

Plastic #7: Other
Plastic #7 is used when the material does not fit into any of the above categories. While it's hard to say exactly what chemicals have been used, there is a good chance that it contains BPA or BPS. Both of these are endocrine disrupters, meaning they interfere with your body's hormones. These hormones are essential for regulating metabolism, temperature, mood, healing, growth and development, as well as sexual function and reproduction. 



Plastics #2, #4, and #5 are the "safest" for human consumption. My recommendation is to avoid all plastics when possible and replace instead with reusable glass water bottles and containers. However, if you are going to use a plastic, these three are your best bet. Also, try to never heat plastic up or put hot foods into plastic containers. The lower the temperature, the less likely the material will leak any harmful chemicals into the food or drink it's containing.

Why Brain and Gut Health Are Important to a Properly Functioning Thyroid

Why Brain and Gut Health Are Important to a Properly Functioning Thyroid

The thyroid is the small, butterfly shaped gland located on the front of the neck. It is responsible for secreting the thyroid hormones T3 and T4, which then attach to all cells of the body to cause much needed reactions. 

Too little of these hormones and the reactions in our body start to slow down, causing fatigue, weakness, weight gain, dry skin, constipation, and cold fingers and toes.

 Too many of these hormones and the opposite happens. The reactions in our body start to speed up and we have trouble falling asleep, get heart palpitations, have some anxiety and nervousness, and are normally hot.

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However, thyroid control doesn’t start with the thyroid. Instead, it starts up in the brain in an area known as the hypothalamus. The hypothalamus is basically the control center for the brain. It takes all the signals coming in from the body,  and then tells your body what it should do in response to those signals.

In the case of the thyroid, if there are too little thyroid hormones being secreted, the hypothalamus will tell the body to secrete more. If there are too many thyroid hormones being secreted, the hypothalamus will tell the body to secrete less.

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However, if something is affecting the hypothalamus, the signaling to the thyroid gland  is going to be off. So what affects the hypothalamus?

We need proper levels of two neurotransmitters, dopamine and serotonin, for the hypothalamus to work properly. Neurotransmitters are the messengers of the brain.

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Changes in the gut bacteria can either decrease or increase  the production of serotonin and dopamine. A healthy gut allows proper production of these two neurotransmitters .

An unhealthy gut creates toxins that travel to the brain and decreases or increases the levels of these messengers, throwing off the regulatory system of the hypothalamus.

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If you are having hypothyroid symptoms, such as fatigue, increased sensitivity to cold, constipation, dry skin, depression, or muscles weakness, it’s important to look to the health of the gut.

The toxins produced by bad bacteria have a very powerful impact on brain health. If there are more of them than good bacteria, chances are, your brain and other systems will suffer too.

Symptoms of bad gut bacteria include:

•Bloating or distension after eating

•Cramping and abdominal pain

•Constipation, Diarrhea, or Both

•Heartburn/GERD

•Excess Gas

•Belching/Burping

•Ulcers

•Bad breath

•Coated tongue

Other symptoms:

•Anxiety/Depression

•Vitamin B deficiencies

•Neurological problems

•Hormonal problems

•Arthritis

•High cholesterol

•Skin Rashes/ Dryness

If you are suffering from any of these symptoms, ask your functional medicine practitioner to run one of the following tests; a  comprehensive Stool Test, Organic Acids Test, or the Hydrogen Breath Test. These will confirm whether or not the bacteria in your gut are at the proper ratios and will also help your practitioner decide the next best course of action!

yours in health,

dr. samantha boldt

No Tomato Sauce

No more nightshades means no more pasta sauce. Or does 

it? Here is a great pasta sauce recipe to replace tomatoes! 

No Tomato Sauce

Before You Begin
~Be careful how many beets you put in! Start by adding just a few. You can always add more in later!
~Rather than using pasta, make your dinner extra healthy by using spaghetti squash instead!

Ingredients:
1 onion, chopped
4 cloves garlic, chopped
1 cup of carrots (cut into ½ inch pieces)
2 medium sweet potatoes cubed (about 4 cups)
3 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
Salt to taste
Fresh black pepper to taste
1 roasted red pepper (omit if nightshade free)
1/3 cup extra virgin olive oil
1 (8-ounce) can beets
1 tablespoon cornstarch

Optional herbs to make Marinara or other Italian sauce(s):
1/3 cup Basil (chopped or whole, see below) [Fresh is better, if using dried, 2-3 tbsp]
1/3 cup Parsley (chopped or whole, see below) [Fresh is better, if using dried, 2-3 tbsp]
3 tablespoons Oregano (chopped or whole, see below) [Fresh is better, if using dried, 2-3 tsp]

How to prepare tomato free sauce:
1. In a large stock pot, sauté the onion and garlic in a little olive oil until just starting to brown.

2. Add the carrots, diced sweet potatoes, lemon juice, balsamic vinegar, salt and pepper then cover (barely) with water.

3. Bring to a boil then lower the heat and simmer (covered) for 20-30 minutes until the carrots and sweet potatoes are very soft. Add the roasted red pepper if using. (I have read that many people who can’t eat tomatoes also can’t eat red peppers since they are in the same biological family.) You don’t need to substitute if leaving out and if you add more than one they may over power the final sauce.

4. Blend the contents of the pot until smooth (in batches in a blender or with an immersion blender). Add the olive oil during the blending.

5. The cornstarch in step 6 will thicken up the sauce slightly so don’t worry if it is a little runny. If the sauce is too thick already, add some water, if too runny simmer it awhile to thicken (cover the pot but leave the lid askew).

5b. If you boil your meatballs/sausage in the sauce, I would add them here as well.

6. Puree the contents of the can of beets (liquid included) and the cornstarch in a blender until very smooth (if only using for pasta sauce, to save some chopping you can add the fresh herbs here as well!)

7. Add the beet mixture back to the pot and simmer for about five more minutes.

8. If using for more than pasta sauce, portion out what you need and then add a prorated amount of chopped herbs to the remaining sauce.



-Found on http://glutenfreedairyfreenj.blogspot.com/

The Nightmare of Nightshades

The Nightmare of Nightshades

What is a nightshade?

Nightshades are a botanical family of plants that are also known as  Solanaceae. This is because they contain a chemical known as solanine, which some people are very sensitive to. The list of edible nightshades is pretty short, but the list of toxic ones is extensive, with the most well known one being Belladonna or "deadly nightshade." The fact that some plants containing solanine are so harmful to the body make many people weary of ingesting any of this substance. People with autoimmune disorders, who may already have leaky gut or heightened inflammation in their body, are especially susceptible to reactions from this class of plants. Nightshades have been associated with fibromyalgia, arthritis, migraines and headaches, irritable bowel syndrome or disease, and skin conditions. 

Which edible plants are in the nightshade family?

The most commonly consumed nightshades are white potatoes, peppers of all kinds, eggplant, and tomatoes, but there are also others as listed below.

• Ashwagandha
• Bell peppers 
• Bush tomato
• Cape gooseberry 
• Cocona
• Eggplant
• Garden huckleberry 
• Goji berries 
• Hot peppers (such as chili peppers, jalapenos, habaneros, chili-based spices, red pepper, cayenne)
• Paprika
• Pepinos
• Pimentos
• Potatoes 
• Tamarillos
• Tobacco
• Tomatillos
• Tomatoes

And I shouldn't eat them because of Sola-what?

Solanine. Glycoalkaloids are a natural pesticide produced by plants. Solanine is the one produced by nightshades. It helps protect plants from bacteria, viruses, fungi, and insects by binding to certain structures of a predator's cell membranes and causing them to burst. They can also act as a neurotoxin by disrupting certain enzymes, leading to paralysis, convulsions, respiratory arrest, and death. These symptoms are seen with un-edible nightshades that are very toxic to humans. However, even the edible nightshades can cause some reactions.

Some people say they are good to eat......

In laboratory studies, not human ones, nightshades have shown to possess antibacterial, antiviral, and antifungal effects. This is what nature designed them to do after all. However, they are not very specific in their destruction. While they might help in ridding the body of these bad guys, they normally end up destroying just as many good cells as well. Red blood cells and mitochondrial cells (our energy producers) are especially susceptible to destruction by glycoalkaloids. 

                                                                                              (A cell wall bursting)

Should I be worried about nightshades?

At low doses, humans normally only experience minor symptoms such as diarrhea or constipation, headaches, and some inflammation or swelling. Because these symptoms can come on quickly or take days due to transit time in the intestines, it's hard to associate these symptoms with what you're eating. Many people will have very little reaction to nightshades, and possibly none at all. If you are having any issues though, try taking nightshades out of your diet for two weeks and see if it makes any difference. Just make sure to substitute in good food and not junk to make up for the loss!

Monolaurin: A New Approach to Combating Viruses (and other infections)

Monolaurin: A New Approach to Combating Viruses (and other infections)

A cell, such as the cells that make up our body or the single-cell bacteria that live inside us, is a stand alone entity that is capable of eating, growing, and reproducing. Viruses, on the other hand, are unable to do any of these things on their own. In order to live and reproduce, they must insert themselves into a host cell. Therefore, viruses tread a very thin line between being classified as living or non-living.


Viruses are normally about a thousand times smaller than even that of a bacteria and have much fewer parts than any cell. They are composed of:

• Nucleic Acid - Either DNA or RNA that holds all the information the virus needs to insert into a host cell so that it can multiply.
• Protein Coat - This covers the nucleic acid and protects it.
• Lipid Membrane - This covers the protein coat and makes it very hard for our own immune system to get in and destroy the virus. Not all viruses have this, but a lot of the more well-known ones do. 

Why does our body have a hard time fighting off some of these infections?
The lipid membrane is sometimes hard to penetrate, and it blocks the immune system from getting in and destroying the nucleic acid of the virus. Monolaurin is an anti-viral agent that is found naturally in breast milk, amniotic fluid, and to some extent, coconut. So far, monolaurin has been shown to dissolve the protective membrane of 14 different viruses, including the flu, measles, herpes, Epstein-Barr virus, and the cytomegalovirus. Once this layer has been dissolved, the cells of our immune system can easily destroy the rest of the virus.




Why not just eat a lot of coconuts then?

The component found in coconuts is lauric acid, a beginner step to monolaurin. Lauric acid in coconut products is used by the body to create monolaurin in times of need. However, when ingested, only a very small percent is actually converted to monolaurin. Supplementing with monolaurin rather than coconut has shown to have a greater effect at combating infections.





Monolaurin fights more than just viruses.
The benefits of monlaurin is not just its ability to combat viruses. It has also shown to be effective against fighting a plethora of bacteria and fungi that take up residence in out body. The most amazing thing about monolaurin is its specificity. So far, no studies have shown that it does any damage to the beneficial bacteria that reside in our gut. It only seems to attack the bad one. While scientists and researchers are still working out why that is, we can still take advantage of this supplement and the amazing ways it combats infections.

How much should you take?
A normal dose is 3 scoops (3,000 mg) spread throughout the day.

~1 Week Buildup:  A 1 week buildup to the full dose is normally recommended.  Most people have  a "bacterial load" of bad bacteria in their body.  (A side bonus is that monolaurin will get rid of these bad bacteria.)  Monolaurin kills some of those bad bacteria very quickly. By building up to the full dose, you are allowing the liver plenty of time to do its normal job and filter the dead bacteria out of the blood.  

Monolaurin is very safe and has shown no side effects or interactions with other drugs, so a person can take monolaurin until they are feeling better. This can be a few weeks to a few months. People with re-occuring illnesses (especially in the cases of Herpes, Hepatitis, Lyme, CFS, and HIV) can take a maintenance dose of 1 scoop a day to help prevent the virus from coming back.






Resources:

J Drugs Dermatol. 2007 Oct;6(10):991-8. Novel antibacterial activity of monolaurin compared with conventional antibiotics against organisms from skin infections: an in vitro study. Carpo BG, Verallo-Rowell VM, Kabara J.

J Med Food. 2013 Jun;16(6):499-503. doi: 10.1089/jmf.2012.0066. In vitro and in vivo effects of two coconut oils in comparison to monolaurin on Staphylococcus aureus: rodent studies. Manohar V, Echard B., Perricone N., Ingram C., Enig M., Bagchi D., Preuss HG.

What is Leaky Gut? (Intestinal Permeability)

What is Leaky Gut? (Intestinal Permeability)

Our intestines are lined with cells which are held closely together by tight junctions.  These tight junctions allow the small nutrients our body needs to get through into the bloodstream while keeping larger food products, toxins from bacteria, and metabolic wastes from getting through.  In a good gut, the tight junctions are closed and in a leaky gut, they are open. 

How do these tight junctions open?

The intestines can be damaged by various mechanisms. Chronic inflammation, eating bad foods, nutrient deficiencies, infections, and food intolerances are all ways that these tight junctions can open up. Infections and food intolerances are extremely important factors to look at.  Each of the cells lining our intestines have receptors. Certain molecules can attach to these receptors and cause the tight junctions to open up, with bacterial toxins and certain foods being two of the most causative factors of leaky gut syndrome. In the picture below, you can see a disruptive molecule attaching to the purple receptor, which opens up the space between the cells.

Why is this bad?

The problem with leaky gut syndrome is that molecules (foods, bacteria, toxins, and even your own cells) that were never meant to be in the blood stream start to get in.  The body doesn’t recognize these molecules and your immune system starts to attack them. Every time a white blood cell sees one of the molecules, not only will it attack that molecule, but the surrounding tissue is also caught in the cross-fire and damaged. They can spread everywhere and your body will begin to notice the excessive inflammation and collateral damage in the areas these molecules deposit. Remember, when I say molecules, I’m talking about food molecules, bacteria, toxins from the environment, and even your own intestinal cells that were damaged and now floating in the bloodstream. 

What conditions can leaky gut cause?

Rheumatoid Arthritis

Lupus

Psoriasis

Eczema

Fibromyalgia

Vasculitis

Memory Disorders

Asthma

Food Allergies

Brain Fog

Migraines

Chronic Fatigue Syndrome

Inflammatory Bowel Disease

Digestive Problems

Stomach Pains

Anxiety

Depression

Constipation/Diarrhea

How do you test for leaky gut?

 If the disruptive molecules are passing between the cells and into the bloodstream, it will cause the breakdown of zonulin and occludin, and we can test for those in your blood.

If the disruptive molecules are passing through the cells and into the blood stream, it will cause the breakdown of actomyosin, and we can test for actomyosin in your blood.

Leaky gut, or intestinal permeability, is fairly common in the United States. If you feel that you have any of the conditions or symptoms listed above, it is important to get tested or talk to your functional medicine doctor about ways to treat and prevent! Leaky gut has been scientifically related to many different health conditions, but these other symptoms can take a few years to appear after leaky gut begins. This is why it's important to start taking care of your body now; to prevent anything from going wrong later and instead  enjoying a long, healthy life!