Is a Low Carb Diet Right For You?
While a low carb diet can be good for certain conditions, there are a lot of cases where a low carb diet is not a good idea. When patients first come to see me I like to tailor their diet based on what I find in their health history and their testing results. Many of the patients that come to see me with fatigue, depression, thyroid issues and adrenal gland issues are eating a very low carb diet, which is greatly contributing to these symptoms.
When you eat a very low carb diet you will have low insulin. Insulin is needed to convert T4 (inactive thyroid hormone) into T3 (active thyroid hormone). This is why a low carb diet can affect thyroid function, which can cause all of the symptoms listed above.
Another important reason not to avoid carbs is that a very low carb diet can lead to gut dysbiosis due to avoiding important prebiotics like resistant starch and soluble fiber. These prebiotics help to feed your gut flora and keep it healthy.
What Type of Low Carbs Should You Be Eating?
When I talk about adding more carbs to your diet I am not referring to bread, pasta, or rice. I am referring to starchy carbs like sweet potatoes, plantains (green), yucca, and butternut squash.
How much of these starchy carbs you should be eating per day will depend on how much exercise you get, pregnancy, blood sugar levels and more.
Here are some easy recipes to get you started!
Maple glazed butternut squash
Preheat oven to 400
Cut a butternut squash into cubes and lay out on a pan.
Coat squash with olive oil, maple syrup (grade B) and Himalayan or Celtic sea salt.
I don’t usually measure this I just eye it. Put on enough olive oil and maple syrup so that all of the squash has a good coat on it. Then sprinkle salt to liking.
Bake for about 40 minutes or until squash is soft with little brown edges.
Chicken Sausage With Peppers, Onions and Plantains
2 green plantains
2 packages of chicken sausage
1 large sweet onion
1 orange bell pepper
2 yellow bell peppers
2 tsp. coconut oil (separated)
Salt and pepper
Cut plantains into slices about ¼-1/2 in thick and place in pan with salt and coconut oil on medium heat. Cook on each side for about 3 minutes (lightly brown). Cut chicken sausage into slices about ¼-1/2 in thick and place in pan with coconut oil on medium heat until cooked completely through then place to the side. Put cubed onion and peppers in pan with coconut oil (1 tsp) and salt and cook till soft. Add all ingredients together and cook for 1 additional minute.
I also like to just cook plantains with coconut oil and salt for breakfast and eat with my eggs. They come out tasting like potatoes and are full of resistant starch, which is great for gut health.
Sweet Potatoes with garlic and onion
2 sweet potatoes, peeled and cubed
½ sweet onion, minced
2 garlic cloves, minced
¼ tsp. Himalayan or Celtic sea salt
Place potatoes on pan and coat with organic olive oil. Add minced garlic, onion and salt on top of the potatoes and cook for about 30-45 minutes. I like to let everything brown a little bit.
A friend of mine, Dr. Krystal Hohn (www.perfectlyimperfectyou.com), also ads chopped rosemary and Kale to this recipe and it’s delicious!
Traveling Diet
How to maintain your healthy diet while traveling.
Think it's possible to have a healthy diet while traveling? Explore with Dr. Becky Campbell the ways of enjoying your trip without sacrificing flavor.
"My patients often ask me how I eat when traveling or choose the right options when eating away from home...it's quite simple actually, research is key when selecting your destination eating location!" Dr. Becky Campbell
I first will always opt for the gluten-free menu. I love color and flavor variety, my advise? Have fun and be adventurous with your pallet!
For Breakfast, I chose an omelette filled with veggies, instead of hash browns or toast I gravitate towards fresh fruit or a side salad.
For lunch, I chose a salad with a lean meat and pack on the flavor with avocado, peppers, onions etc...as a dressing, I ask for olive oil & vinegar, or sometimes a lemon wedge.
For dinner, I went with a lean meat with a starchy vegetable such as sweet potato's or butternut squash. I also pair my meal with a non-starchy vegetable such as asparagus or broccoli.
Join me here in a few weeks where we will be talking about eating on a budget in NYC!
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Type II Diabetes - What Can Cause It?
Fast Facts
Insulin is a hormone produced by the pancreas that converts the sugars and starches we eat into glucose, aka blood sugar, to use as energy. Diabetes is a long-term metabolic disease where the body produces no insulin or has cells that do not respond to insulin, resulting in excess blood glucose or hyperglycemia.
For those with Type 1 Diabetes, it is an autoimmune disease where the immune system attacks the insulin-producing beta cells in the pancreas. The damage this creates leads to reduced ability or complete inability to create insulin.
Also known as Adult Onset Diabetes, Type 1.5 Diabetes occurs when the body ceases to produce insulin later in life as the result of health conditions such as Leaky Gut Syndrome.
In cases of Type 2 Diabetes, the cells are resistant to insulin. This occurs most often in response to lifestyle choices and other underlying mechanisms and can lead to serious issues in the body.
Gestational Diabetes occurs in women during pregnancy, and can typically be controlled with diet and exercise. If left unmanaged, complications from childbirth may arise. Normal blood glucose levels typically return following childbirth, however mothers who have experienced Gestational Diabetes are at greater risk for Type 2 Diabetes.
Symptoms
Those with hyperglycemia typically but to not necessarily experience:
- Frequent urge to urinate
- Increased hunger and thirst
- Blurred vision
- Abdominal pain, nausea or vomiting
- Unexplained weight loss
- Hyperventilation
- Neuropathy, resulting in numbness and tingling in hands and feet
Many diabetics were previously diagnosed as Prediabetic. Prediabetes occurs when blood glucose levels are higher than normal but not high enough for a Diabetes diagnosis. This can also result from insulin resistance.
What causes Diabetes?
Genetics can play a role in how your body makes insulin, however Type 2 Diabetes often results from a combination of lifestyle choices and underlying mechanisms, including:
- Being overweight or obese, especially with extra weight around the middle (apple shape)
- High blood glucose
- High cholesterol
- High triglycerides
- High blood pressure
- Inactivity
- High cortisol (adrenal gland dysfunction)
- Gut infections
- Food sensitivities
Insulin resistance can be the cause OR effect of the conditions listed above. It can be hard to know which came first.
Stress can contribute to high blood glucose levels as well.
The adrenal gland responds to stress by releasing cortisol, a hormone that increases blood sugar as part of the body’s fight-or-flight response. Cortisol triggers blood sugar production for increased energy, readying your body for action. If left unmanaged, prolonged stress can not only increase blood glucose, but limit your ability or willingness to manage symptoms.
Several studies have also linked gut infections such as Leaky Gut to Type 1 Diabetes.
Diagnosis
A variety of blood glucose tests must be performed to diagnose Diabetes, however a functional medicine practitioner will also look to resolve underlying causes such as stress, adrenal gland health, gut infections, mercury toxicity, biotoxin exposure and others.
Prognosis
Those with Type 1 Diabetes will need to take insulin injections throughout their lives to balance blood glucose levels. Regular blood tests and diet will help manage the condition. Along with advising on a healthy and active lifestyle, a Functional Medicine practitioner can help with proper management of autoimmunity, gut infections and other issues to lower the amount of insulin required to support your Type 1 Diabetes.
Type 2 diabetes can be reversed in most cases. Understanding the root cause of the disease is key to overcoming its grasp. Staying away from foods like grains, refined sugar, dairy (raw, grass-fed may be acceptable for some people), alcohol and GMO’s are key in reversing this disease. Also getting regular exercise and managing any underlying mechanisms, like high cortisol, can help you achieve a full recovery.
If you are suffering with any health related issues, I am currently accepting new patients. To start the testing process and discover what is driving your health issues and to get on the road to recovery call our office at +1 (866) 498-1958 to schedule your initial consultation.
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Hashimoto's Disease: Fast Facts
Hashimoto's Disease: Fast Facts
Hashimoto’s disease is an autoimmune disease that affects the thyroid, a small gland in the front of your throat.
Triggered by the pituitary gland, your thyroid produces hormones that regulate how your body uses energy. With Hashimoto’s disease, your immune system produces antibodies that interfere with this process, slowing down thyroid hormone production, heart rate, cognitive ability and how quickly your body turns food into energy.
Hashimoto’s Disease is the No.1 cause of hypothyroidism; it is estimated that 90 percent of hypothyroid patients have Hashimoto’s Disease.
Studies also show a strong link between Hashimoto’s Disease and gluten intolerance. Gliadin, the protein found in gluten, is similar in molecular structure to thyroid tissue. So in cases where a patient with Hashimoto’s Disease consumes gluten, your immune system is unable to distinguish between thyroid tissue and marks both for attack in the blood stream. This is especially true for patients that also have leaky gut.
Symptoms
An underactive thyroid can go undetected for many years. Others may experience:
- Enlarged thyroid or goiter
- Fatigue
- Constipation
- Hair Loss
- High cholesterol
- Unexplained weight gain
- Muscle aches, often in shoulders and hips
- Joint pain
- Feeling cold
- Difficulty becoming pregnant
- A pale, puffy face
- Depression
- Prolonged or excessive menstrual bleeding
- Dry hair or skin
What Causes Hashimoto’s Disease?
While an exact cause is unclear, those who have or who have family members with other autoimmune diseases like lupus, rheumatoid arthritis or type 1 Diabetes are more likely to develop Hashimoto's disease. Leaky gut is also thought to be a contributing factor.
The most common autoimmune disease in the United States, Hashimoto’s disease affects more women than men, and often follows pregnancy. It usually occurs during middle age.
Diagnosis
If left untreated, hypothyroidism can lead to an enlarged thyroid or goiter, mental illness, heart problems and other complications. Babies born to mothers with hypothyroidism are at greater risk for birth defects and developmental issues.
Working with a functional medicine doctor, like is a fantastic idea if you have Hashimoto's or another thyroid codition. They can perform hormone and antibody tests to evaluate the health of your thyroid.
How We Can Help
Working together, we first evaluate underlying causes such as stress, gut infections, adrenal gland dysfunction, dysglycemia (high or low blood sugar), individual food sensitivities and other contributing factors. By determining your triggers through a variety of tests, we can determine a natural course of support toward healing that is specific to what your own body needs.
Prognosis
Once we have identified your triggers, you can get the gene to change its expression or shut off (known as epigenetics). When this happens many, if not all, of the symptoms being caused by this can disappear. The key to keeping this at bay is to manage stress and maintain a healthy diet & lifestyle.
What to Do if You Have Hashimoto’s
If you have Hashimoto’s or another thyroid disease, I recommend reading and following the recommendations in my book, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick. You will learn everything you need to know about thyroid disease. I offer a 30-day plan to improve your health and my favorite thyroid-friendly recipes to nourish your body with delicious meals.
If you are dealing with symptoms of Hashimoto’s disease or other thyroid issues, I invite you to schedule a consultation with me. I can help to identify the root cause of your condition and recommend a personalized treatment plan to repair your body and regain your health and well-being. Schedule your consultation here.
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Chili Rub Ribs
Chili Rub Ribs is a quick recipe we just whipped up for the New Year!
We used our green egg grill for these Chili Rub Ribs but any grill will do.
Chili Rub Ribs
- 1/2 tsp cayenne
- 1/4 tsp red pepper flakes
- 1/2 tbsp paprika
- 1 tbsp onion powder
- 1.5 tbsp garlic powder
- 2 tbsp sea salt
- 1 tbsp chili powder
- 3/4 tsp ground coriander
- 1 tsp ground cumin
Rub mixture heavily on ribs, cook on 325 degrees for 1 hour.
This mixture should make extra that you can save for another time (depending on how many racks you are cooking).
- 1/2 tsp cayenne
- 1/4 tsp red pepper flakes
- 1/2 tbsp paprika
- 1 tbsp onion powder
- 1.5 tbsp garlic powder
- 2 tbsp sea salt
- 1 tbsp chili powder
- 3/4 tsp ground coriander
- 1 tsp ground cumin
- Rub mixture heavily on ribs, cook on 325 degrees for 1 hour.
- This mixture should make extra that you can save for another time (depending on how many racks you are cooking).
Dr. C’s Top 3: Fermented Foods
Probiotics are all the rage with good reason! The good bacteria or probiotics found in fermented foods can improve digestive health and also give your immunity a boost.
With optimal digestive health, we enable our bodies to better absorb the natural vitamins and minerals in our diets and to flush unwanted substances out. This detoxification can improve overall health and prevent disease! Feeling great is a bonus too.
Here are a few of my favorite fermented foods:
-
Sauerkraut
You may think of this delicious dish of fermented cabbage and salt as a just condiment for game day hot dogs or bratwurst, but it packs a probiotic punch with added fiber. Try a raw, lacto-fermented version as a salad - minus the sausage of course - and enjoy!
-
Kombucha Tea
For more than 2,000 years, the ancient Chinese have turned to Kombucha tea to prevent cancer, arthritis and other degenerative diseases. Kombucha tea is made by brewing Kombucha cultures with yeast, black tea and sugar.
It is important to brew this delicious drink in sterile conditions to avoid contamination. Also, do not brew in glazed ceramic containers to avoid lead poisoning.
-
Bubbies Pickles
Did you know early explorers packed their ships with pickles and sauerkraut to prevent scurvy among the crew as the searched for the New World? Bubbies all-natural Kosher dill pickles are lacto-fermented and have more than 15 million active bacteria per 1 oz. serving. Bubbies products are available in more than 30 varieties – try their sauerkraut too! - at select Whole Foods, Publix and Publix Greenwise locations.
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Dr. C’s Top 3: Uses For Essential Oils
Essential Oils have gained popularity with the launch of recent product lines,
however their use to treat chronic headaches, the common cold and even fatigue predate modern medicine. With concentrated amounts of the most valuable properties of plants such as eucalyptus, peppermint and lemon, Essential Oils offer many health benefits when consumed, inhaled or applied topically. They can also replace skincare products and common cleaning products in your home, reducing your exposure to dangerous chemicals.
If you’re still a skeptic, treat these three common ailments with Essential Oils and share your feedback in the comment field below;
1. CONGESTION
All stuffed up? A drop of thyme, rosemary, lemon and eucalyptus in the shower can help loosen mucus in nasal passages and bronchial tubes while easing sore throats.
2. FATIGUE
While there are many contributors toward fatigue such as adrenal or hormonal imbalance and mineral deficiency, often we simply aren’t giving our bodies what we need to process food and beverages efficiently. Oils like juniper, basil, lemon, lemongrass, thyme, eucalyptus, cypress, peppermint and rosemary can help optimize digestion and lead to a more restful sleep.
3. HEADACHES
Combined with a healthy diet, proper hydration, exercise and rest, Essential Oils can help combat many of our headache triggers. Calm muscle spasms, reduce inflammatory responses and promote circulation with these easy recipes:
- 4 drops wintergreen
- 2 drops Lavender
- 3 drops German Chamomile
- 1 drop Clove
- 3 drops Copaiba
OR
- 6 drops Eucalyptus
- 6 drops Peppermint
- 2 drops Myrrh
Mix in in a carrier oil and apply 1-2 drops topically or to a hot towel or aromatherapy diffuser and inhaled.
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HEALING RECIPE: Bone Broth
When the collagen found in the connective tissue (think bone, tendons, ligaments, marrow and cartilage) of vertebrate animals such as chicken and cows is converted to gelatin through the cooking process, consumption of this bone broth can boost the immune system, improve joint health, heal the digestive tract and aid in management of food intolerance and allergies. It can even reduce cellulite and boost collagen in the connective tissue of the skin, resulting in a healthier, smoother complexion.
First used in Functional Medicine in Ancient China, homemade Bone Broth has continued to be a staple in Eastern diets as compared with our Western addiction to carbs and processed foods. The fats in Bone Broths heal the gut, allowing greater absorption of minerals like calcium and phosphorus and improving symptoms of autoimmune disorders, Chrohn’s Disease, acid reflux, ulcerative colitis and IBS.
Gelatin in Bone Broth contains conditional or nonessential amino acids like arginine, glycine, glutamine and proline, which are necessary for immune system function, healing and growth. If you are ill or stressed, you can kick start the production of these vital amino acids with Bone Broth. Bone Broths are also known to support the adrenal glands and blood health, improve kidney function and strengthen teeth.
Hungry for some soup yet? Try this recipe:
BASIC BONE BROTH
- 3 pounds uncooked bones, joints from grass fed beef or chicken necks and feet
- 3 tablespoons apple cider vinegar
- 1 large yellow onion, chopped
- 2 large carrots, sliced
- 1 bunch celery, chopped
- 2 tablespoons sea salt
Combine all ingredients in a crockpot and cover with water until submerged. Cook on high for 12-24 hours. Strain and discard bones and vegetables, and drink two 8-ounce glasses per day as a partial fast, with meals or detox.
- 3 pounds uncooked bones, joints from grass fed beef or chicken necks and feet
- 3 tablespoons apple cider vinegar
- 1 large yellow onion, chopped
- 2 large carrots, sliced
- 1 bunch celery, chopped
- 2 tablespoons sea salt
- Combine all ingredients in a crockpot and cover with water until submerged. Cook on high for 12-24 hours. Strain and discard bones and vegetables, and drink two 8-ounce glasses per day as a partial fast, with meals or detox.
GET THE SKINNY ON: LEAKY GUT
FAST FACTS
Leaky Gut Syndrome occurs when large particles of food or bacteria leak into the bloodstream through cell membranes that have become permeable over time due to stress, dietary or hormonal imbalance, medicinal side effects, or exposure to infection.
Many patients experience a near-allergic response to these irritants, resulting in gastrointestinal symptoms such as bloating, food sensitivity, gas, abnormal bowel movements and systemic inflammation. However, eczema, muscle aches, joint pain, depression, brain fog and fatigue can also be symptomatic of a Leaky Gut when gastrointestinal symptoms are not present.
If left unmanaged, a Leaky Gut can lead to autoimmune diseases like Type 1 Diabetes* and Hashimoto’s Disease.
WHAT CAUSES A LEAKY GUT?
If you think you have a Leaky Gut, evaluate your exposure to the following potential culprits:
- Dietary: Alcohol, gluten, sugar, processed food and casein
- Infections: Bacterial overgrowth, yeast overgrowth, parasites and H. pylori
- Medications: Antibiotics, antacids, corticosteroids
- Stress: Increased cortisol
- Hormonal: Decreased thyroid hormones and sex hormones such as estrodial, progesterone and testosterone
- Autoimmune disease and intestinal inflammation are also known contributors.
DIAGNOSIS
Diagnosis can be difficult and must include testing from an experienced functional medicine practitioner.
TREATMENT
Due to the variety of symptoms that result from lifestyle and physiological factors, this condition, its severity and course of treatment vary from individual to individual. A skilled clinician can evaluate and identify what is going on in your gut and put you on a specific protocol to heal your body.
Regiments may include removing grains, sugar, GMO’s, non grass-fed meat and dairy from your diet. Replace them with foods with healing properties such as bone broths, fermented vegetables and coconut products. Supplements like glutamine, digestive enzymes and probiotics can also aid in the repair of this condition.
PROGNOSIS
For best results, it is important to try to identify all possible irritants for your Leaky Gut individually. Once a course of treatment is in place, many patients see improvement in four to six months. For those with Leaky Gut caused by autoimmune deficiencies, long-term lifestyle changes may be in order.
*Vaarala O, Atkinson MA, Neu J (2008) ‘The “Perfect Storm” for Type 1 Diabetes The Complex Interplay Between Intestinal Microbiota, Gut Permeability, and Mucosal Immunity’, Diabetes Journal, (57)10(2555-2562).
If you are suffering with any health related issues, I am currently accepting new patients. To start the testing process and discover what is driving your health issues and to get on the road to recovery call our office at +1 (866) 498-1958 to schedule your initial consultation. If it is after our normal hours of operation you can click here to leave us a message. Please only leave a message if you would like a call back to schedule a consultation.
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Pumpkin Recipes
When the weather starts to cool down and the leaves start falling from the trees there is one thing that seems to be high on a lot of people's minds.....pumpkin! Whether it's pumpkin spice latte's, pumpkin pie or pumpkin soup, something about fall makes us crave this delicious food.
Pumpkin Recipes not only taste delicious, but they also have some amazing health benefits like:
- It is full of beta-carotene (which the body converts to vitamin A), this is known to help sharpen your vision.
- It is full of fiber which helps you not to overeat, and can also help lower blood sugar.
- May reduce cancer risk
- Can contribute to a healthy complexion (thanks again beta-carotene!)
- Helps you lose weight because of the high fiber content
- Helps to stabilize blood pressure
When making recipes with pumpkin it is important to use either fresh pumpkin or to use pumpkin from a box instead of a can when possible. Cans can be filled with BPA's which can be harmful to your body. Here is a link to the brand I use: http://www.pacificfoods.com/food/sauces-purees/purees/organic-pumpkin-puree.aspx
Here are some delicious ways to use pumpkin purée:
Pumpkin Spice Latte
Ingredients
- 1 cup fresh brewed organic coffee
- ½ cup almond, cashew or coconut milk
- 2 Tbsp. pumpkin purée
- 2 medjool dates
- 1 teaspoon pumpkin pie spice
- ½ teaspoon ground ginger
- ¼ teaspoon pure vanilla extract
Instructions
Put all ingredients in blender and mix until creamy. Serves 2
- 1 cup fresh brewed organic coffee
- ½ cup almond, cashew or coconut milk
- 2 Tbsp. pumpkin purée
- 2 medjool dates
- 1 teaspoon pumpkin pie spice
- ½ teaspoon ground ginger
- ¼ teaspoon pure vanilla extract
- Put all ingredients in blender and mix until creamy. Serves 2
Creamy Pumpkin Soup
Ingredients:
- 2 cups pumpkin purée
- 1 cup coconut, almond or cashew milk
- 4 cups bone broth (homemade or store bought, pacific foods makes one in a box)
- 1/2 tsp fresh grated nutmeg
- 2 tsp minced fresh thyme
- 1 tsp paprika
- Sea salt and pepper to taste
Directions:
Combine all ingredients in a saucepan and bring to a simmer just to heat up. Serve
Pumpkin cupcakes
- 1 1/2 cups pumpkin puree
- 2 very ripe bananas
- 1/2 cup maple syrup
- 1 1/2 tsp cinnamon
- 3/4 tsp pumpkin spice
Directions:
Preheat oven to 350. Combine all ingredients together in food processor and mix until smooth. Put mixture in paper or silicone lines muffins pan. Bake for 20-25 min or until cooked through (check with fork or toothpick). Let cool then place in fridge for 30 min to an hour before serving.