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Upcoming Workshop: Meet the Team

 

Why Your Healing Must Start from the Inside – Learn the 3 Mistakes People Living in Chronic Pain Make, Leave Them STUCK!

 Meet the Team Workshop
with Celia Naple & Jenny Bair
Living Well Dallas – Monday, May 9th from 6:30PM – 8PM

In this introductory talk Celia Naples, CHC will give you tips on how a few small and simple changes to improve your diet can make a big difference in your inflammation and pain.

Imagine being able to walk pain free, getting back to the activities you enjoy. Now imagine that something you do everyday, eating and drinking, can put you on the road to a pain free life.

In this talk Jenny Bair, MHE, COO, will cover how to reduce stress so that your body and mind can heal.

This will be interactive, experiential for your senses and you will leave knowing how to heal from the Inside – out with more peace, laughter and joy!

To register your spot for this incredible night please call 972-930-0260.

The cost will be only $20.00 (a $290.00 value)PRC - Jenny Celia and Bredna

Goitrogens and Your Thyroid

Glasses of fresh organic vegetable and fruit juices. Detox diet. ** Note: Shallow depth of field

A goitrogen is a substance that suppresses thyroid function by inhibiting iodine uptake. Goitrogens get their name because of their tendency to cause goiter, swelling of the thyroid gland.

Some foods can be goitrogenic when they’re eaten in excess, or if the individual has a background of low iodine uptake. Goitrogenic foods include: cassava, which is otherwise known as yucca; soy products; millet; sweet potatoes; cruciferous vegetables like cabbage, broccoli, Brussels sprouts, cauliflower, bok choy; and most dark leafy greens like kale and mustard greens.

Goitrogens can actually decrease the uptake of iodine in the thyroid gland from other foods that we eat that contain iodine. When eaten regularly (a few times a week), or eaten raw, these foods can impact your thyroid function. Goitrogens interfere with the manufacturing of the thyroid hormone. Even if there’s enough iodine going into the thyroid gland, it can’t be properly utilized and no amount of supplemental iodine — either through food or supplements — will be able to overcome a large intake of goitrogens.

In the case of someone with hypothyroidism, over time, consuming high rates of goitrogenic foods, such as raw kale in green smoothies, can inhibit iodine uptake, actually making their thyroid condition worse.

For the individual with hypothyroidism, kale and collard greens are the biggest offenders. Other green leafy vegetables aren’t as high in goitrogens, and may not have such a severe effect on thyroid function.

Cooking method can also reduce the goitrogen content of foods. For example, steaming foods like kale, broccoli and other cruciferous vegetables can reduce goitrogen content by as much as 33 percent, which can make a big difference, especially if these foods are eaten regularly.

Top Goitrogenic Foods

  • Bok Choy
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Kohlrabi
  • Mustard and Mustard greens
  • Yucca/Cassava

Goitrogenic activity can be identified through lab testing, watching specifically for conversion of T4 to T3, which would indicate possible goitrogenic activity. Test TSH, T4, and T3 and again after a month to look for any changes in those markers.

Although green smoothies can be very healthy, for the individual with thyroid problems, consuming raw green smoothies every day is not a good idea. Rotating greens and increasing variety in your foods is best. If you do eat green smoothies, watch for a return of thyroid symptoms as a possible sign of excess goitrogens.

Betty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

The post Goitrogens and Your Thyroid appeared first on Betty Murray.

Histamine and Your Thyroid

Red wine pouring into wine glass, close-up

Histamine is an organic compound produced by the body and also present in many foods. Histamine is necessary for the maintenance of life and is involved in immune response. It is released by cells in response to injury and allergic or inflammatory reactions. There are four types of histamine receptor cells (H1R, H2R, H3R, and H4R). Each receptor influences different systems of the body.

H1R — Correlates with the heart, the skin, respiratory tract and uterus. It affects estrogen, mucus secretion, and vasodilation. Symptoms of histamine responses in HR1 receptors include: tachycardia, arrhythmias, hypo- and hypertension, pruritus (itching), red skin-flushing, urticarial (rash), sinus congestion and rhinorrhea.

H2R Correlates with the cardiovascular system and the gastrointestinal system. Symptoms of histamine responses in H2R receptors include: stomach cramps, diarrhea and leaky blood vessels.

HR3 — Correlates with the central nervous system. Common symptoms of histamine responses in HR3 receptors include: headache, ear ringing, vertigo, nausea, vomiting, insomnia and interrupted sleep, arousal, learning and memory.

HR4 — Correlates with bone marrow, immune cells and mast cell secretion. Mast cells are found in numbers in connective tissue and release histamine and other substances during inflammatory and allergic reactions.

Histamine Foods

Foods that are high in histamine levels include:
• Alcohol
• Pickled or canned foods
• Sauerkrauts
• Matured cheeses
• Smoked meat products
• Shellfish
• Beans
• Nuts
• Chocolates and cocoa based products
• Vinegar
• Ready meals
• Salty snacks or sweets with preservatives and artificial colorings

Histamine Intolerance

A histamine intolerance may signal a thyroid problem. Low thyroid levels can cause an increase in histamine production, whereas high thyroid levels can cause increased histamine receptors and a heightened histamine response.

Histamine intolerance is the result of an imbalance in the body system resulting in a build up of histamine due to the body’s inability to break it down. A healthy person can rapidly detoxify histamine by the enzyme amine oxidases, but in unhealthy or immune-compromised people with low amine oxidase enzymes, the aftereffect is a toxic overload of histamine.

Individuals who have histamine intolerance have diminished diamine oxidase (DAO), the enzyme responsible for breaking down histamine-rich foods. Alcohol and drugs can release histamine into the body and completely block the main enzyme, DAO from doing its job metabolizing histamine, causing symptoms such as diarrhea, headache, hypotension, and arrhythmia. Hives and other skin issues, nasal congestion, and, in extreme cases, asthma attacks may also occur.

DAO enzyme products such as HistDAO from Xymogen, taken with each meal, additional pepsin, vitamin C and B6 can increase the DAO activity and help degrade histamine.

Histamine intolerance causes a condition that many people with autoimmune disease have that’s called “low stomach acid.” Although the symptoms of heartburn and poor digestion are the same as high stomach acid, low stomach acid is a dangerous condition that can contribute to poor vitamin absorption and can lead to very serious problems later on.

Betty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

The post Histamine and Your Thyroid appeared first on Betty Murray.

Vitamin and Mineral Deficiencies and Your Thyroid

Acai bowl - girl eating healthy food on beach. Woman enjoying acai bowls made from acai berries and fruits outdoors on beach for breakfast. Girl on Hawaii eating local Hawaiian dish.

Nutrient deficiencies are prevalent in our diets today due to mononculture farming, pesticides and herbicides and soil deficiencies. You might be surprised to find that you are deficient in quite a few of these vitamins.

Lack of protein in a vegetarian diet of a thyroid deficient person can also cause problems.

Vitamin A  (not carotene)

A healthy body should convert carotene to vitamin A, but an underactive thyroid gland is unable to efficiently convert carotene to usable vitamin A. Protein is also necessary to make vitamin A available to the body — if you are on a low protein diet, you may be deficient in vitamin A.

Vitamin B Complex

The various B vitamins are necessary for good thyroid function, and each one has a different role to play.

B1 (Thiamine)

The main responsibility of B1 — or thiamine — is to change carbohydrates into energy. B1 also aids in the digestion of proteins and fats. Thiamine is a sulfur-containing vitamin that necessary for the release of hydrochloric acid in our stomachs, which is required for the digestion of protein. In most cases of Hashimoto’s, low stomach acid is an issue.

B2 (Riboflavin)

Riboflavin is important for body growth and the production of red blood cells. It also helps with the release of energy from proteins. The lack of Vitamin B2 suppresses thyroid function, causing the thyroid and adrenal glands to fail to secrete their hormones.

B3 (Niacin)

The body uses vitamin B3 in the process of releasing energy from carbohydrates. It is needed to form fat from carbohydrates and to process alcohol. Niacin can also be used to improve cholesterol levels and lower cardiovascular risks.

B6 (Pyridoxine)

Vitamin B6 helps the body to make antibodies to fight disease, maintain normal nerve function, produce hemoglobin to carry oxygen in the red blood cells to the tissues, break down proteins and maintain a normal blood sugar. It is also the main vitamin to assist with zinc metabolism. Too much zinc depletes copper, and a copper deficiency can cause hyperthyroidism. Without B6, the thyroid cannot utilize its iodine raw material efficiently to make the hormones.

B12

B12 has a key role in red blood cell metabolism of your entire body, giving you energy, sharpness in your brain and healthy function of the central nervous system.

Vitamin C

Numerous studies have confirmed that people with thyroid conditions generally have excess oxidative stress and a deteriorated antioxidant defense system, and low levels of vitamin C were also found in many studies, confirming an association with vitamin C deficiency and thyroid function. Adrenal fatigue may explain why vitamin C is deficient people with thyroid conditions.

Vitamin D

When people with an overactive thyroid take vitamin D, it counteracts the usual rapid excretion of calcium, helping to avoid osteoporosis.

Vitamin E

Lack of vitamin E encourages the thyroid gland to secrete too much hormone, and too little TSH by the pituitary gland. People with an overactive thyroid often need to Increase intake of vitamin E to counteract the large amounts of the vitamin depleted from the system.

Calcium

Calcium is vital in preventing bone loss, yet many of us consume too little calcium in the form of dairy products.

Magnesium

Magnesium is required for the conversion of T4 into T3 so this mineral should be supplemented in people with thyroid conditions.

Selenium

Selenium is a crucial component of the enzyme that converts T4 to T3 in the body.  Without it, the right amounts of T3 cannot be produced and organs will function as if hypothyroidism was present, even though blood test levels are normal.

Zinc

Research has shown that both hypothyroidism and hyperthyroidism result in zinc deficiency. Zinc also plays a role in the function of a healthy immune system. Zinc is also needed to convert T4 into T3.

Many of these vitamins and minerals can be found fruits and vegetables, as well as other foods like dairy products, meat and fish. Talk to your doctor to determine if a supplement is needed to help you get the right amounts of each of these essential vitamins.

Betty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

The post Vitamin and Mineral Deficiencies and Your Thyroid appeared first on Betty Murray.

Oxalates and Mineral Levels

Oxalate is a naturally occurring, “organic acidic salt compound” commonly found in foods of plant origin, such as berries, vegetables, grains, legumes, nuts and seeds. Your body also produces oxalates by the metabolism of glyoxylic acid or ascorbic acid (vitamin C). Oxalate is normally excreted out of the body via urine, and sometimes the bowels.

Consistently eating foods containing high levels of oxalates can result in excessive levels of oxalates in your body. High oxalate levels can make it difficult for your body to absorb minerals and they are excreted via urine.

Symptoms of excess oxalate

If your body is not getting rid of the oxalates, these reactive molecules can cause a lot of problems for your health. Symptoms of excess oxalates in your body may include:

• chelating (a bonding of ions and molecules) with toxic metals like mercury
• painful or inflamed joints, similar to fibromyalgia or arthritis
• painful or burning urine or bowel movements
• leaky gut or other gut problems
• kidney stones
• developmental disorders in children, such as autism
• external female genital pain or irritation (vulvodynia)
• depression
• hives

Foods that contain oxalate can combine with calcium-rich foods or supplements creating oxalate crystals. These crystals can also form in your kidneys, joints, bones, blood vessels and even your brain.

Calcium oxalate stones can also form inside the thyroid, damaging the tissue and is associated with low thyroid function. If oxalates combine with iron, iron levels will go down and you will have oxidative damage.

High Oxalate excretion exacerbates many diseases such as fibromyalgia, interstitial cystitis, vulvodynia, depression, arthritis, autism and a variety of digestive disorders (which, in turn, exacerbate hyperoxaluria by allowing even more oxalate to be absorbed).

According to LowOxalate.info, leaky gut syndrome, in which molecules are absorbed from the digestive tract at a higher than normal rate, can cause hyperoxaluria. Hyperoxaluria is an excessive excretion of oxalate and is often seen in individuals who have calcium oxalate kidney stones.

While it can be difficult to say much about hyperoxaluria and other diseases due to a lack of research, many people have reported improved health on a low-oxalate diet and given the high amount of oxalate in some plant foods,

Symptoms of oxalate excess in urine

• joint pain
• painful urination
• excessive urination/bed wetting
• burning with bowel movements
• sandy bowel movements
• white or black flecks in bowel movement
• skin rashes
• brain fog
• eye pain
• insomnia
• anxiety/depression

If you think you may be experiencing problems caused by oxalate, here are some tips to help relieve your symptoms.

• Eat foods that are high in calcium or take a calcium supplement with meals. If you have a history of calcium-oxalate stones, take calcium citrate.
• Stay hydrated.
• Avoid putting large amounts of high-oxalate vegetables in your green smoothies.
• Do not take large amounts of vitamin C.
• Boil high-oxalate leafy greens and discard the water.

If you have a history of calcium-oxalate kidney stones or think you may have hyperoxaluria, limit oxalate as much as possible, add citrate to your diet (through orange or lemon juice, or calcium citrate), minimize added fructose and sodium, or try a probiotic supplement with Lactobacillus acidophilus, and Bifidobacterium lactis.

Betty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

The post Oxalates and Mineral Levels appeared first on Betty Murray.

MINT Health Magazine Debut

MINT Health Magazine has made it’s Debut!  Mint Photo

Find us at Mint Health Magazine online.

We have assembled an incredible team of contributing writers to bring you some of the latest and greatest health, wellness, medical, relationship, organizational, and business advice from all over the United States.

Enjoy! 

BioTE

Upcoming Hormone Balancing Seminar – March 31st

Are you suffering from anxiety, stress, weight gain, mood swings, depression, joint pain, moody, or low libido?  Learn how balancing your hormones can increase energy, libido, muscle mass, bone density and your sense of well being!  In today’s world hormone balancing is topic for men and women to consider even as early as their mid twenties.

Join us as the providers of Optimal Wellness and Hormone Balancing discuss how to safely and naturally balance your hormones.  

Thursday, March 31st from 6:30-7:30PM Cory S. Rice, MD

Bring a friend or two and enjoy this informative, interactive, fun, & life changing event.

Space is limited so please confirm your attendance by calling the office at 972-930-0260 or email info@livingwelldallas.com to let us know you’re coming. Feel free to bring a friend or your partner!

Jenny Photo

MINT Membership – PreLaunch

 

Do you smell it? The inspiring, powerfully intoxicating scent of MINT? It grows with enthusiasm pushing us to move forward symbolically. This is why we decided on this name for our new online international magazine named MINT Health Magazine. “Living in MINT Condition.” My business partner, Betty Murray and myself have been dreaming of this creation since 2005 and now it’s coming true. We’re beyond excited to share our first edition with you on March 1st, 2016. 

In celebration of the new MINT Health Magazine, Jenny Bair is offering a VIP Pre-Launch to her new MINT Membership program. Mint Photo

So, here is YOUR VIP Offer:
Call 972-930-0260
Call the office by the end of Monday, February 29th (open from 9am-6pm) to set up your 30 minute PHONE MINT- Living Session with Jenny Bair, MHE, The Inner Organizer.

VIP Gift #1 –
You will receive two self-tests by email from our office afer you schedule your appointment time. You will choose one or both self-test you’d like to take before your call. These self-tests will help you decide what topic you’d like to discuss on our call. You and Jenny will pick one challenge that is most important to brainstorm and problem solve using Jenny’s N.O.W. Method. Then, you’ll walk away from this call with at least 3 ACTION steps which will help you feel more liberated, free and invigorated.

Gift #2 – You’ll also RECEIVE via Email some delicious food recipes and some diffusion recipes created by Jenny using essential oils complimentary after your phone MINT Living Session.

If you decide to join the MINT Membership during the month of March; you’ll receive a complimentary sample card of three essential oils and also 10% off of your essential oil purchase in March or April 2016.

Jenny believes she can offer expertise to support you in your endeavors to live a full, vivacious, zesty, life.
MINT Membership will cover:
-Life Coaching
-Relationship & Pre- & Marriage Coaching
-Busy Parent & Household Management Coaching
-Organizational & Productivity Coaching
-Space Organization Consultations via PHONE
-Aromatherapy Education & Recipes for Diffusion & Body Products

Learn more about Jenny Bair at www.livingwelldallas.com or LinkedIN


In the meantime, ask yourself, “Don’t I want to be Cool, Calm and MINT-minded?”

Call now, to set up your MINT Living session at 972-930-0260 by 2/29 to redeem your VIP gifts and offers. Please feel free to invite those that might be desiring to move forward in their lives with a little needed MINT-spiration!

 

How A Ketogenic Diet Can Help You Lose Weight

Woman fitness working out exercise health. Isolated over white background

Many people first stumble upon the idea of ketosis while looking for a weight loss strategy. They’ve tried one diet after another, but have found that cutting calories isn’t effective and are in search of something more. When counting calories doesn’t work, a ketogenic diet may be the answer.

Why Calorie Counting Doesn’t Work

Have you been counting calories only to be met with frustration when you aren’t losing weight? One of the reasons calorie-restricted diets tend to fail is because cutting calories increases hunger and food cravings. Cutting calories to lose weight doesn’t suppress your appetite. In fact, it causes your hormones to work against you, by telling your brain to eat more.

Ketosis, on the other hand, is an effective appetite suppressant.

How Ketosis Suppresses the Appetite

Appetite suppression through ketosis happens in more than one way. First, by eating more fat and cutting bad carbs (sugar, bread, etc), your blood sugar will stabilize.

Scientists have found that ketones have an impact on hormones that regulate hunger and satiety. Ketones help to increase production of cholecystokinin (CCK), a hormone, which makes you feel full, and reduce production of ghrelin, which is known as the “hunger hormone.”

After you eat, your intestines release CCK — a powerful regulator of food intake. Your body secretes less CCK after you lose weight. When you are thinner, you will feel less satisfied with the same meal than you did before losing the weight and your cravings for unhealthy foods will increase.

A ketogenic diet for weight loss keeps you from getting caught in this trap.

Ghrelin (a.k.a. “the hunger hormone”) is released from your intestines and stomach and increases hunger. During normal fasting, grehlin levels go up, and when you eat, grehlin drops in response to nutrients circulating in your blood. It goes up during normal fasting. When you eat a meal, ghrelin drops in response to nutrients circulating in your blood.

If you are in a ketogenci state, grehlin levels do not increase with weight loss.

How Much Ketosis Is Enough?

How much ketosis do you need to effectively lose weight? A recent study published in January 2015 in Obesity Reviews found that a blood ketone level of 0.5 mM was sufficient to significantly suppress appetite in participants on a variety of diets. In the average person, circulating levels of ketones are typically at ~0.1 mM after an overnight fast.

Read more about the kegotenic diet in this article.

Betty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

The post How A Ketogenic Diet Can Help You Lose Weight appeared first on Betty Murray.

low testosterone

BioTE Hormone Balancing Seminar – FREE

Join the providers of Optimal Wellness & Hormone Balancing as they discuss how to safely and naturally balance your hormones. 

Did you know a 35 year old female has half the testosterone as a 2o year old female?  Did you know that testosterone deficiency is associated with increased risk of mortality in men?  Hormones are the chemical messengers produced by our glands transported in our blood to our cells, organs & nerves to stimulate them into action.  If we are deficient our bodies lack the set of instructions to defend itself from disease. 

Bring a friend or two and enjoy this informative, interactive, fun, & life changing event. We’ll serve light snacks and drinks.

Space is limited so please confirm your attendance by calling the office at 972-930-0260 or email candy@livingwelldallas.com to let us know you’re coming. Feel free to bring a friend or your partner!