I’ve Moved! Check out my new site…!

Hey Lovely Friends!

I’ve moved to a new domain!

http://www.nutrishus.net

And a new instagram:

@nutrishusfood

Check it out and follow me!

Trish

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The Best Thing I Ate: Brooklyn (Oct-Dec)

Happy Christmastime!

Here’s a rundown of the best food I’ve eaten over the past few  months since being in the best city in the world! Let this be a guide if you’re in the city and looking for a delicious bite to eat. Addresses are below. These restaurants rock!

And the winners are….

Best breakfast:

Five Leaves: Moroccan Scrambled Eggs

chickpeas, avocado, peppas, grilled sourdough, cilantro

18 Bedford Ave, Greenpoint, Brooklyn, NY

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Best healthy drink:

MatchaBar (Brooklyn): Matcha Cinnamon Latte

All about this. Cinnamon hemp matcha….#energy#protein #antioxidants #delicious #smooth #nojittas #calmfocus

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Best overall health pick-me-up:

JuicePress Williamsburg: Rehab Shot

Let food be thy medicine. #rehabshot: raw ginger, lemon, cayenne, plus added oregano oil, collodial silver.

144 North 8th Street, Brooklyn, NY

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Best waffles:

Pies N’ Thighs:  Chicken and Waffles

#buckwheat #apples #cinnamon #antibioticfreechicken

166 South 4th Street, Brooklyn, NY

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Best Pizza:

Fabbrica Restaurant and Bar: Polpette Pizze

44 North 6th Street, Brooklyn, NY

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Best Burger:

Five Leaves: The Five Leaves Burger

grilled pineapple, beets, fried egg, onions, lettuce, tomato, and chipotle mayo on a beautifully baked brioche bun.

18 Bedford Ave, Greenpoint, Brooklyn, NY

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Best Donut:

Dough: Mocha Nibs donut

448 Lafayette Ave, Brooklyn, NY

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Best Cookie Sandwich:

The Meatball Shop: Cookie Sandwich (ginger cookie, chocolate chip cookie, peach ice cream and coffee ice cream) #sharingiscaring

170 Bedford Ave, Brooklyn, NY

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Best Homemade Ice Cream:

Van Leeuwen: Sicilian Pistachio

Bedford Ave and North 6th Food Truck

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Merry Christmas to you and yours! And happy eating 🙂

Remember to follow the insta for daily updates on my food adventures! @nutrishus8

Trish

Food Day (OCT 24) and Superfood Vitality Bowl

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Hello there!

Lately I’ve been doing a lot of traveling, so I have much to fill you in on, but so little time. First, I would like to give a shout-out to the Food Day Campaign, part of the Center for Science in the Public Interest, a remarkable team and I am so proud of the hard work they are doing in preparation of this year’s Food Day. The concept alone is absolutely brilliant and so necessary, and each of the team members have been so friendly and dedicated. I love it!

I am a Coordinator for the Wilmington, DE Food Day team and as you may have learned from past posts, also an International Ambassador for Jamie Oliver’s Food Revolution. Thus, as Jamie Oliver’s Food Rev Team has partnered with Food Day I feel it especially necessary to update you about the important work the team is doing first! Then, I will let you in on a delicious and Nutrishus recipe I came up with a few weeks ago thanks to an inspirational package at Whole Foods. Intrigued? Keep reading first…! 

So, FOOOOD DAY. First off, doesn’t that just sound delicious? A day completely dedicated to food, and not just “food” but healthy, affordable, sustainable, fair, flavorful, food!!! To be official, “Food Day’s goal is to educate and provide the U.S. with healthy, affordable, sustainable, and fair food.” See?

This year Food Day will be taking place on October 24th and it’s really important. Because people vote with their dollars, so buying the right kinds of foods is good for farmers, the environment, and your health! The event is all about staying away from processed foods and turning to whole foods that nourish and sustain. It’s how we’ve been eating since the beginning of time, so it sorta just makes sense, right?!

This event is also so important because we are trying to get people to realize just how much we need a change. And here are the goals to show you why:

Here are the goals from their website:

  • Promote safer, healthier diets: The foods we eat should promote, not undermine, our good health. Yet, every year we spend more than $150 billion on obesity-related health care costs, plus another $73 billion in reduced productivity.
  • Support sustainable and organic farms: Currently, sustainable farms receive little to no federal support and often lack market access to keep them competitive. Meanwhile, the largest 10 percent of industrialized farms—which contribute to poor health and severe environmental degradation—receive 75 percent of all farm subsidies.
  • Reduce hunger: Currently, around 50 million Americans are considered “food insecure”, or near hunger, and Supplemental Nutrition Assistance Program (SNAP, formerly food stamps) participation is at an all-time high. SNAP is vital to reducing hunger, but the program’s budget is under constant attack while federal measures to increase food access are minimal.
  • Reform factory farms to protect the environment and farm animals: Today, most farm animals are confined in “factory farms”—sometimes containing as many as 50,000-100,000 cattle, hens, or pigs. These practices result in needless animal abuse and illness, environmental degradation, and harm the people who live in and around those facilities.
  • Support fair working conditions for food and farm workers: 20 million workers throughout the U.S. food system harvest, process, ship, sell, cook, and serve the food we eat every day. And yet, many farmworkers earn well below poverty levels while the tipped minimum wage for restaurant servers has remained at $2.13 per hour for the last 21 years.

Doesn’t that all make you want to do something about it?!

You can help by showing your support. Tweet #FoodDay2014 and let your followers know how fed up you are and that we need a change!

Here’s a startling infographic:

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Eating sustainable food is better for everyone, and each time you buy a product, you are voting. So help reduce future health costs for yourself and your family, but choosing the right ones.

Need help with knowing what groceries to stock your fridge with? Here’s a list I created a while back.

Wondering what other controversies are currently being conquered? Scroll through http://www.foodbabe.com

I will be better in the future about posting more and hosting events, but right now I am calling on you lovely followers to help me get the word out! Which is why the internet is wonderful. Who knows, I may be living in a lovely burough sometime soon and can start up some pretty cool events there 🙂

Food Day, learn it, live it, dig in. (that’s not their motto, I just came up with it. but seriously, do it.)

Next, I’d like to turn your attention to this insanely delicious and easy Superfood Vitality Bowl, courtesy of yours truly, but made possible by the awesomely convenient Whole Foods down the road.

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They have these little packs, for only 3 dollars, called Superfood Seven, or something, I tried looking it up again but can’t find the name online. Anywho, here’s what I created with it!

Just added some lovely snow pea shoots on top, blueberries, avocado, and balsamic vinegar with olive oil and raspberry wine vinegar.

You feel ALIVE after eating this, and that’s the point! SO good for you. All organic so don’t worry about those pesky pesticides.

Nutrishus Superfood Vitality Bowl

  • 2 cups alfalfa sprouts
  • 1/4 cup chickpeas
  • 1/4 avocado, sliced
  • 1/4 cup blueberries
  • handful of lentils
  • handful of azuki
  • bunch of snow pea shoots
  • juice of 1/2 lemon
  • drizzle raspberry wine vinegar, balsalmic vinegar
  • 2 tbs olive oil
  • pinch sea salt and black pepper

Finally, all of you DE friends, if you are interested in hosting a Food Day event, please contact the Food Day team.

You can reach them here:

DE especially needs dedicated people to help out so it would be really wonderful of you!

Here’s a REALLY cool link that allows you to plug in your zipcode and find the Food Day sponsored events nearest to you! They have all kinds of creative activities– festivals, guest speakers, gardening parties, cooking classes, actually a foodie’s DREAM.

http://www.foodday.org/events

Bon appetit… gotta run! Always running!

Food Day– don’t forget! 🙂 Cook real 🙂

Trish

p.s. feel free to email me at pdoheny@gmail.com for info about Food Day or tweet @Nutrishus8 … insta … so you can follow my food journeys!

Trish

Nutrishus Homemade KIND Bars (GF)

Good Tuesday morning people of the world! I hope you’ve enjoyed the long weekend.

I’m typing this with a sprained finger, so I’ll have to keep it short and sweet- literally…because let me tell you these bars are freaking sweeeet! (as in cool, but also… like ..sweet beca… you get it.)

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Last week I decided to experiment with homemade KIND bars because I just love KIND bars but do not enjoy wasting extra dollars to buy them. Thus I ventured to create my own homemade, using ingredients we already had in our endless Mary Poppins pantry.

Here’s what I came up with, and I’m sure you will agree they are quite outrageously delicious. Full disclosure, this recipe is all estimates because I didn’t recipe test specifically and was so full of glee after tasting them that I didn’t go back and pinpoint exact measurements of the ingredients. I’m sure I’ll be making them again soon though so I can get the exact rundown. I know some of you have been drooling in anticipation though so I will do my best.

 ‘Nutrishus and Kind’ Bars (name is in progress hahah)

  • 1 pack Trader Joe’s Raw  Unsalted Almonds (which I roasted on a baking sheet in the oven at 350 deg F for 10 mins) (you can use already roasted almonds too)
  • 2 handfuls TJ’s turbinado sugar/dark chocolate/sea salt covered almonds
  • 1.5 cups roasted peanuts
  • 1/2 bag of TJ’s Omega Trail Mix (aka cranberries, pumpkin seeds, pecans, walnuts, pistachios)
  • 1 tsp sea salt (use more or less depending on whether or not you’re working with salted nuts)
  • 2 tbs almond meal (aka pulverized almonds that create a flour-like texture)
  • dark chocolate chunks (for spreading on after)

In a medium size sauce pan over medium-low heat mix the following:

  • 1 1/2 cups raw local honey
  • 1 1/2 tsp vanilla extract
  • 3 tbs coconut oil (I had to use olive oil [still good] since I am out of coconut oil, but you want to use coconut as it works better at high temperatures)

In a mixing bowl combine the dry ingredients with the wet (minus the dark chocolate chunks– leave them until the end). On a nonstick cookie sheet spread the mixture evenly, making sure pieces are very tight together– if you need a smaller sheet go for it– it makes for better bars in the long run that you can just cut and eat.  Bake in oven at 350 degrees Fahrenheit for 10-14 minutes. Remove from oven, sprinkle dark chocolate chunks on top, and if you are in the mood for extra sea salt, sprinkle some more on top as well. Let cool. Cut into bars, or, if you forgot to spray the sheet like me, scoop out into circular shapes like this 🙂

For storage, wrap in plastic wrap and cover that with foil. YUM. satisfying, healthy, saving you some moohlah, what more could you ask for?

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As always, bon appétit et bonne santé.

Trish

Robert Louis Stevenson’s Rules for Happiness

I’m a big fan of quotes, writing in general. Here’s a great list of the “Rules of Happiness” that my aunt sent me! Wise words.

  • Make up your own mind to be happy and find pleasure in simple things

  • Make the best of circumstances and reality 

  • Don’t take yourself too seriously. The same misfortune that befalls others may befall you, but don’t worry about it. 

  • You can’t and won’t please everybody, so don’t let criticism worry you.

  • Don’t let your neighbor or friend set your standards. Be yourself and walk tall.

  • Do things to enjoy, but be sure you can afford them– stay out of debt.

  • Never seek trouble, imaginary troubles are harder to bear than real ones. 

  • Hate poisons the soul, so try not to be jealous or hold grudges.

  • Try to have many interests. For example, if you can’t travel, you can read about new places and dream. Or you can learn about new things and try them.

  • Don’t hold postmortem– those “if I had only”. Don’t spend good time brooding over mistakes or misfortunes. Change them.

  • Do whatever little thing for someone less fortunate than yourself or who needs a helping hand. 

  • Keep busy each and every day at something– a busy person never has time to be unhappy. 

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And here’s a jazzy, great pic of nectarines, freshly picked from the trees today.

And some apples…..

 

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And in honor of the apples, here’s a great song….

#sharingiscaring

Bonne sante y’all 🙂

Trish

Vital Nutrients You’re Missing When You Eliminate Food with Gluten

So, as you may or may not know, the word “gluten” is not another word for carb. In fact, gluten itself is a band of protein found in wheat, rye, barley, and spelt. In latin, it literally means glue–you know…think of it as that sticky stuff that makes your bread nice and yummy! (p.s. that’s a featured pic of delish pizza that contains gluten which I would devour all the time for just 4 euros while in France….be jelly)

Gluten causes a problem for many, especially those with celiac disease. It is not something to joke about for that 1% of the population… as it can even lead to death!

For others who are gluten intolerant or sensitive, gluten can cause inflammation and damage to the small intestine, and thus mess up your body’s ability to absorb vital nutrients.

Here’s some interesting information you may not know though as well. While gluten itself is really just a protein, eliminating your glutenous foods from your diet can mean eliminating a lot of essential vitamins and minerals. Why’s that? Well, it’s not because of the gluten itself, it’s because of the sources where it often is found. Back say 30 years ago, companies started adding vitamins to flour that were lost during the milling process, such as folic acid, a source of vitamin B. Thus, say you ate your bread every day, and decided to then stop cold turkey. Eventually, you may find that you’re deficient in vitamin B. Just a short abbreviated example of why it’s essential you know what you’re missing when you decide to eliminate any food from your diet.

Also, speaking of B vitamins, did you know some sources of vitamin B are more easily digested than others? For example, my aunt cannot absorb vitamin B unless she gets an injection of it because as folic acid it doesn’t work in her system. Others can absorb it best when taken as a supplement under the tongue. Vitamin B is naturally found in eggs… some people digest vitamin B best by eating their breakfast!
Alright, that’s a gal’s over-simplified example of the power of nutrition research and your health, but you get the idea. I know personally how vitamin deficiency can affect your well being… so before I start blabbing on, I have attached this great post I found that articulates it quite well I dare say!

Oh and hey alll you people, before you go and read on more, here are some delish sandwiches I made recently with absolutely zero guilt– bc they were each  gluten-free! If you follow me on the insta you’ve seen these… if not… FEAST YOUR EYES:

mmm… gluten free open-faced grilled cheese y’all….

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what’s that?? a reuben with buffalo chicken, brie, sauerkraut, and … kale?!Screen shot 2014-08-08 at 7.40.12 PM

alright, now for the post…. sorry– I know I wish I could be re-eating both of these right now, so I can’t even imagine how much you are drooling! 🙂

….

Avoiding foods with gluten has become a lot more common. You can find gluten-free breads, cereals, pastas, and crackers at most supermarkets, and an increasing number of restaurants offer gluten-free dishes. When you remove gluten from your diet, though, which nutrients might you be missing?

What is gluten?

Gluten is a type of protein found in the grains wheat, barley, rye, and spelt, as well as in foods that contain these ingredients. However, not all grains contain gluten; amaranth, arrowroot, buckwheat, cassava, corn, flax, millet, rice, and some other grains are naturally gluten-free.

Why avoid gluten?

There are many reasons that people adopt a gluten-free diet. People who suffer from celiac disease cannot digest gluten, and may experience cramping, gas, diarrhea, and bloating when they consume foods made with this protein. Gluten sensitivity, which is a problem for some people, may cause symptoms similar to celiac disease when sufferers eat gluten-rich foods. Finally, some folks avoid gluten because they follow a dietary regimen that excludes grains, such as the Paleo diet, or one that is low-carb, such as the Atkins diet. If you are avoiding gluten, don’t worry, InsideTracker can offer gluten-free nutrition advice.

Which nutrients are associated with gluten?

Gluten itself is a protein. Beyond that, however, many flours that contain gluten have added nutritional benefits. In order to improve the health of their populations during the Second World War, the United States and Britain began to enrich flour with certain nutrients. Enriching a food simply means that the manufacturer has added nutrients to replace vitamins and minerals lost during processing. The term fortifying refers to the addition of nutrients at levels beyond those that occur naturally in food. Today, most conventional (gluten-containing) pastas, cereals, and breads are made from flour that is enriched or fortified with iron and B vitamins. This public health practice of enriching food with nutrients has helped to reduce the incidence of birth defects, anemia, and other conditions.

Click here to learn how InsideTracker can help you optimize a gluten-free diet to fit your unique physical and nutritional needs!

Unlike wheat flour, gluten-free flours – typically made from rice flour, tapioca starch, sorghum flour, or potato starch – are not usually enriched or fortified. These flours may contain much smaller amounts of B vitamins and iron than whole grain or even highly processed white flour products. So how can you tell whether you are getting enough of these nutrients? The only way to truly know your nutritional status is to analyze the biomarkers in your blood through blood analysis with an InsideTracker Plan.

Because the typical American diet relies so heavily on gluten-containing foods that have been fortified or enriched, people whose diets are primarily composed of gluten-free flours often miss out on some key nutrients. If you’re going gluten-free, make sure you’re consuming sufficient amounts of these key nutrients:

Fiber

Fiber helps your body to slow the absorption of sugar into the blood, works to improve your digestion, and makes you feel fuller for longer. According to the Institute of Medicine, women should consume 25 grams of fiber per day and men should about 38 grams. Grain-based foods account for about 44 percent of total fiber intake among Americans, according to the Centers for Disease Control. Although the gluten-free versions of bread, pasta, and cereal are notoriously low in this nutrient, there are plenty of naturally gluten-free high-fiber foods besides grain-based products! Beans, fruit, vegetables, and nuts are also excellent sources of fiber, so try to increase your intake of these foods if you’re going gluten-free.

Folic acid

Folic acid (also known as folate) is a water-soluble B-vitamin, and ddults need about 400µg per day of folic acid. Folic acid plays two important roles: it is vital for production of new cells and helps prevent birth defects of a baby’s brain and spine. Therefore, women of childbearing age should consume at least 600µg per day (and up to 800µg per day) at least one month before they plan to become pregnant. Federal law requires that manufacturers add folic acid to wheat-based breads, cereals, flours, corn meals, pastas, rice, and other grain products to prevent birth defects in women who aren’t consuming adequate amounts of the vitamin in their typical diet, but this requirement is not extended to gluten-free products. If you’re eating gluten-free, consume lots of green leafy vegetables, asparagus, broccoli, cauliflower, beets, and lentils to get adequate folic acid.

Iron

Iron is an essential mineral that is a part of the protein hemoglobin, which is found in all the body’s red blood cells. Hemoglobin works to supply the muscles and other organs with enough oxygen, as well as to help the body to convert carbohydrates and fat into energy. In the United States, wheat flour is enriched with iron to compensate for the loss of the nutrient when wheat is refined to flour, but very few gluten-free flours are fortified with iron. If you’re deficient in iron (the Recommended Dietary Allowance of iron for adult women is 18 milligrams a day, and 8 milligrams for adult men), you probably have lower levels of red blood cells and hemoglobin, which can negatively impact athletic performance and overall wellbeing. Meats, leafy green vegetables, fish, and shellfish are good sources of iron, so be sure to incorporate those foods into your diet.

How to add nutrients to a gluten-free diet

The best way to avoid nutritional deficiencies on a gluten-free diet is to eat whole foods. In addition to fruits and vegetables, legumes, nuts, seeds, fish, eggs, poultry, and dairy products are also great sources of iron, fiber, and B vitamins. Essentially, the more variety in your diet, the less likely you are to suffer from a nutritional deficiency. If you have celiac disease or have just made the decision to cut gluten from your diet, try to rely less on gluten-free processed foods and instead eat more whole foods. If you’re confused about what foods you can and can’t eat on a gluten-free diet, InsideTracker has a gluten-free option that shows foods that will meet your needs!

Remember, just because a label says that a product is “gluten free”, doesn’t mean that it’s healthier! A gluten-free cookie doesn’t necessarily contain fewer calories or more nutrients than a conventional cookie, so be sure to stick to whole, unprocessed foods to get the most nutrients from your diet.”

#themoreyouknow

Bon appetit et bonne sante,

Trish

On Methylation: A Fascinating Insight

I certainly hope my gluten free, fellow B12 deficient aunts are reading this one. Thought this was interesting considering my last blood test showed I need to increase my B12 levels and magnesium.

You have to read Dr. Hyman’s post about this first, but below are the highlights and what you can do about it. 

Methylation is a key biochemical process that is essential for the proper function of almost all of your body’s systems. It occurs billions of times every second; it helps repair your DNA on a daily basis; it controls homocysteine (an unhealthy compound that can damage blood vessels); it helps recycle molecules needed for detoxification; and it helps maintain mood and keep inflammation in check.

A breakdown in methylation also puts you at higher risk for conditions like osteoporosis, diabetes, cervical dysplasia and cancer, colon cancer, lung cancer, depression, pediatric cognitive dysfunction ( mood and other behavioral disorders), dementia, and stroke.

To avoid all of these problems, the key is to maximize methylation. That means avoiding the things that cause your methylation to break down, testing to find out how well your methylation is working, and including the things that support proper methylation. Let’s look at how to do that.

8 Factors that Affect Your Methylation Process

  1. Genetics – Like an estimated 20 percent of us, you could be genetically predisposed to high homocysteine
  2. Poor diet – The word “folate” comes from “foliage.” You need to eat plenty of leafy greens, beans, fruit, and whole grains to get adequate levels of vitamins B6 and B12, betaine, and folate. Egg yolks, meat, liver, and oily fish are the main dietary sources of vitamin B12 — so long-term vegan diets can be a problem. Plus, certain compounds can raise levels of homocysteine and deplete the B vitamins. These include excess animal protein, sugar, saturated fat, coffee, and alcohol. Irradiation of food depletes nutrients, so foods treated this way may be lower in B vitamins, too
  3. Smoking – The carbon monoxide from cigarette smoke inactivates vitamin B6
  4. Malabsorption – Conditions like digestive diseases, food allergies, and even aging can reduce absorption of nutrients
  5. Decreased stomach acid – Aging and other conditions can reduce stomach acid — and therefore absorption of vitamin B12
  6. Medications – Drugs like acid blockers, methotrexate (for cancer and arthritis and other autoimmune diseases), oral contraceptives, HCTZ (for high blood pressure), and Dilantin (for seizures) can all affect levels of B vitamins
  7. Other conditions – These include hypothyroidism, kidney failure or having only one kidney, cancer, and pregnancy
  8. Toxic exposures – Some toxins can interfere with vitamin production

Watch out for these factors and you will go a long way toward protecting your methylation.

Measuring Your Own Methylation Process

To find out if your methylation process is optimal, ask your doctor for the following tests:

  • Complete blood count – Like our friend Mr. Roberts, large red blood cells or anemia can be a sign of poor methylation. Red blood cells with a mean corpuscular volume (MCV) greater than 95 can signal a methylation problem
  • Homocysteine – This is one of the most important tests you can ask for. The normal level is less than 13, but the ideal level is likely between 6 and 8
  • Serum or urinary methylmalonic acid – This is a more specific test for vitamin B12 insufficiency. Your levels may be elevated even if you have a normal serum vitamin B12 or homocysteine level
  • Specific urinary amino acids – These can be used to look for unusual metabolism disorders involving vitamins B6 or B12 or folate, which may not show up just by checking methylmalonic acid or homocysteine

12 Tips to Optimize Your Methylation Process

Just as there are many causes of poor methylation, there are lots of things that support its proper functioning. Here’s how to maximize methylation — and prevent conditions like heart disease, cancer, dementia, depression, and more.

  1. Eat more dark, leafy greens – You want to eat l cup a day of vegetables like bok choy, escarole, Swiss chard, kale, watercress, spinach, or dandelion, mustard, collard, or beet greens. These are among the most abundant sources of the nutrients needed for optimal methylation
  2. Get more Bs in your diet – Good food sources include sunflower seeds and wheat germ (vitamin B6); fish and eggs (vitamin B6 and B12); cheese (B12); beans and walnuts (vitamin B6 and folate); leafy dark green vegetables; asparagus, almonds, and whole grains (folate); and liver (all three)
  3. Minimize animal protein, sugar, and saturated fat – Animal protein directly increases homocysteine. Sugar and saturated fat deplete your body’s vitamin stores
  4. Avoid processed foods and canned foods – These are depleted in vitamins
  5. Avoid caffeine – Excess amounts can deplete your B vitamin levels
  6. Limit alcohol to 3 drinks a week – More than this can deplete your B vitamin levels
  7. Don’t smoke – As noted above, smoking inactivates vitamin B6
  8. Avoid medications that interfere with methylation – See notes on this above
  9. Keep the bacteria in your gut healthy – Take probiotic supplements and use other measures to make sure the bacteria in your gut are healthy so you can properly absorb the vitamins you do get
  10. Improve stomach acid – Use herbal digestives (bitters) or taking supplemental HCl
  11. Take supplements that prevent damage from homocysteine – Antioxidants protect you from homocysteine damage. Also make sure you support methylation with supplements like magnesium and zinc
  12. Supplement to help support proper homocysteine metabolism – Talk to your doctor to determine the best doses and forms for you.  Here are a few suggestions:
    Folate (folic acid):
     Amounts can vary based on individual needs from 200 mcg to 1 mg. Some people may also need to take preformed folate (folinic acid or 5 formylTHF) to bypass some of the steps in activating folic acid
    Vitamin B6: Take 2 to 5 mg a day. Some people may need up to 250 mg or even special “active” B6 (pyridoxyl-5-phosphate) to achieve the greatest effect. Doses higher than 500 mg may cause nerve injury
    Vitamin B12: Doses of 500 mcg may be needed to protect against heart disease. Oral vitamin B12 isn’t well absorbed; you may need up to 1 or 2 mg daily. Ask your doctor about B12 shots
    Betaine: This amino acid derivative is needed in doses from 500 to 3,000 mg a day, depending on the person

The more you know…

xoxx

Trish