Tag: Inflammation

What Exactly Are Ketones and What is So Great About Them?

Posted on February 3, 2018 by - Healthy Eating

There sure is a TON of hype about the ketogenic diet these days! I used to be SO against the concept of low carb and especially going much further with it into ketosis. I thought it was unhealthy, a fad and for people looking for a quick fix.

Fast forward, I have been following the ketogenic protocol for almost 3 years now (with some carb cycling in there as well)! I can attest that the benefits are awesome and go far beyond fitting into your jeans better. But, rather than just take my word for it, let’s take a dive into what ketones are and just why they are beneficial above and beyond weight loss.

KETONES
What we know is that when we starve our body of glucose it ends up switching to using fat for fuel and producing ketones which are also used for fuel.

What are ketones?

Ketones are an energy source. They occur when the liver breaks down fat into fatty acids and glycerol — a process called beta-oxidation. There are three types of ketone bodies {molecules} that are created in the liver once we have run out of glucose: acetoacetate, beta-hydroxybutyrate and acetone.

BENEFITS OF KETONES
Ketones are a preferred fuel source for the brain:

  • Glucose build up in the brain causes inflammation and neurological conditions such as Alzheimer’s. This build up starves the brain. Ketones are a clean fuel source that the brain thrives on.
  • The ketogenic diet increases the permeability of the blood/brain barrier which provides more nutrients to our brain to increase our brain health and productivity. Although the brain uses glucose as about 30% of it’s fuel source, we do not need to get glucose from the diet in order to have it for fuel. Our body will create the needed glucose itself!
  • Ketones limit neuronal loss and preserve synaptic function. This means communication from cell to cell is more efficient and effective. This all increases brain function and clarity.
  • Ketones are a more efficient fuel source for our entire body. Fuel sources need to be converted in to ATP for our body to use it for energy. Converting ketones into energy rather than glucose is a much more efficient process which takes less effort and gives us more energy!
  • Ketones offer increased mitochondria function. Mitochondria protect our cells, regulate cell growth and death. This can protect us from oxidative damage, disease, cancer and just give us more energy in general.
  • Ketones help reduce inflammation. Eating healthy fat and less carbohydrate helps reduce inflammation. BUT, ketones add to this! Back to the oxidative stress as seen above. Ketones help reduce this oxidative stress which creates inflammation.
  • Increases adenosine which naturally fights inflammation and acts as a pain reliever (this why often people notice a reduction in joint pain). Down regulation of the inflammasome nlrp3 through the production of ketones.
  • Increased Brain Derived Neurotrophic Factor (BDNF). BDNF is a naturally occurring protein in the brain that improves brain function and lowers risk of mental disease.
  • Cancer prevention. Cancer results when cells grow faster and live longer than they should. Ketones give mitochondria the boost they need to be able to regulate this overgrowth much more efficiently.
  • Increased GABBA. GABBA is an inhibitory neurotransmitter in the brain. Responsible for reducing activity in the nervous system as appropriate. Without enough GABBA we can feel depressed, stressed, anxious…Also increases our growth hormone which increases muscle and helps boost metabolism.
  • Regulates insulin and blood sugar levels beyond just low carb/high fat
  • Ketones help regulate appetite
  • Ketones help balance leptin resistance (leptin is the hormone that tells us we satisfied).
  • Ketones help balance ghrelin which tells us we are hungry.
  • Ketones will balance this leptin/ghrelin relationship.
  • Improves cardiovascular markers. Ketones has been shown in studies to increase HDL and reduces triglycerides. This will improve overall cardiovascular function and risk of disease.
  • Better mood. A ketogenic state reduces the intracellular sodium levels. This is the same thing we get form mood stabilizing drugs.
  • Ketones can increase athletic performance. Gives us more efficient access to fuel during exercise/competition.

If you are interested in applying this to your own life by following a ketogenic diet and would like some help, I offer a monthly group for Women that is run through a private FB group. I also offer individual coaching. Please email me at jessica@healthwithjess.com for more information!

RESOURCES
https://www.hindawi.com/journals/bmri/2014/474296/
https://www.ncbi.nlm.nih.gov/pubmed/11569918
https://www.ncbi.nlm.nih.gov/pubmed/14769489
https://www.ncbi.nlm.nih.gov/pubmed/7554586

Beyond Your Jeans (and Your Genes)

Posted on September 1, 2017 by - Healthy Eating

If you would have told me even a year ago that I would be headed into my 5th month of following a ketogenic protocol I would have laughed.
Although I started out with a Paleo approach, I still really preached “balance” and that meant “all things in moderation…every day”. Because I was still keeping my weight where I wanted it, I felt that I could still have my ice cream, crappy coffee creamer and wine EVERY NIGHT and it had nothing to do with my sleep issues, hormone issues, blood sugar issues or adrenal issues {ignorance isn’t always bliss}.

Well, I guess the blessing in disguise was that life got more stressful for me and my body decided it would try to get my attention by putting on a few pounds and NOT LETTING THEM GO. Now, a few pounds {and literally I mean just a few} might seem like nothing to some. However, we all have our happy place, our set point, the spot where everything fits just right. And when you are a whole 5 feet 4 inches tall, a “few pounds” can quickly move you from that happy place. So, not sleeping well, PMS symptoms I hadn’t had since I started my period eons ago, sever adrenal issues and now the pounds. Cue the white flag! I surrender!

Isn’t it funny how things work? Just as I am surrendering and needing to find better solutions to my health issues, the ketogenic diet starts taking center stage in the health and wellness world. I don’t mean it just started showing up on facebook and in fitness magazines {which I don’t even read anymore}…I mean health professionals who I respect and follow started talking about it. People who base their profession on science were in the keto camp and I was astounded! My only impression of keto {which was super negative} came from the Atkins craze. I was not at all impressed and the word keto was a FOUR LETTER WORD as far as I was concerned!

What I didn’t realize, but thankfully took time to find out, was that a true ketogenic diet is not like Atkins. Atkins is higher in protein, doesn’t prescribe as high of fats and really allows far too many artificial ingredients. This is just some of what I don’t love about that plan.

So, imagine, this girl who was hardcore on the “low fat” train listening to all of this “high fat” stuff! But, wow, I was intrigued. What really gets me is all the neurological benefits and how much it can help reduce inflammation in your body overall. I really was not aware of how much carbs can contribute to brain fog…something I am all to familiar with. I think what I might have expected was some kind of caffeine induced kind of feeling when I got into ketosis…but that’s not it. I just feel…clear. Clear and like my energy is consistent. Having been on a blood sugar roller coaster for some time, this has been quite a welcomed state of being.

In addition to this mental clarity, something I was very drawn to when researching the ketogenic approach was how it can help with depression and anxiety. This stuff runs rampant in my family & I am pretty sure I am the only one in my immediate family not on medication. Now hear me out: I know medication can be super beneficial and NEEDED for some. However, I am not that person. I know that I can lean toward depression and anxiety genetically and have learned how to manage and maintain and not fall into those holes so deep that I can’t pull myself out {by God’s grace, truly}…but I have to remain aware and proactive. Not only do our brains love ketones for energy, but pushing glucose to the side really helps reduce inflammation in the brain {and throughout the body}. This is such an excellent thing when it comes to mental health issues whether it be mood disorders, attention issues, Parkinson’s, Alzheimer’s, etc.

So, although I appreciate the physical outcomes of the ketogenic diet, the things that happen beneath the surface are even more worth it!

If you have been contemplating the ketogenic diet, I would encourage you to check it out. However, a caveat: understand that you need to commit to this approach. The ketogenic diet is about switching from burning glucose to burning fat {ketones}. This won’t happen if you just “dabble” and don’t fully allow your body to transition. If you aren’t serious about it and don’t really follow a true ketogenic diet you will likely a) feel like crap, b) not lose weight, c) possibly gain weight {if you are eating tons of fat but also too many carbs and not in ketosis}.

If you are ready to check it out and would like some guidance, I am currently taking clients and am happy to schedule a 30 minute FREE consultation with you to chat about setting you up on a plan. I also run monthly private FB groups for women and that is another option! Email me for more information or to schedule a consultation: jessica@healthwithjess.com

Understanding Inflammation and What to do About it

Posted on August 17, 2017 by - Balanced Living

I used to think that inflammation was something that strictly had to do with the obvious, such as arthritis. I didn’t understand what it was, what caused it or how deeply it affects so many of us and in ways that I had never connected. Chris Kresser {one of my favorite holistic practitioners to follow} stated that “inflammation is at the root of nearly all modern disease, including diabetes, Alzheimer’s, autoimmune disease, allergies and many more. He went onto include mental health conditions such as depression.

So what IS inflammation? Well it really is designed to help us in a lot of ways. When our body is fighting issues such as damaged cells, viruses, bacteria, etc. it is a protocol meant to help and heal. What has happened, however, is that our modern day, American culture has created a situation with chronic inflammation that is not beneficial to us. This is due to our sedentary lifestyles, our highly processed foods, high stress, gut issues {because of a lot of these same things}, food sensitivities, etc.

One huge culprit is the oils and processed carbs in so much of our food such as: corn, soybean, canola, safflower, and sunflower oils. Unfortunately these oils were pushed on us for years and our foods are so highly laden with them that we have developed a huge imbalance in Omega 6 & Omega 3 fats. Omega 3 fats are anti-inflammatory (best source: fatty fish -> sardines, mackerel, herring, and wild salmon). Because Omega 6 fats are EVERYWHERE & in EVERYTHING (seriously, even the “healthy” stuff you think you’re buying…READ YOUR LABELS!), the ratio has just been too hard for our bodies to fight. Inflammation has taken over. And this is just ONE cause of inflammation!

Highly Inflammatory Oils to STAY AWAY FROM! One of the best things you can do TODAY to reduce chronic inflammation in your own body is to pay attention to your diet! Here are some tips:

  • Reduce sugar and processed carb intake {shop the perimeter of the store rather than buying mostly boxed/packaged items that are FULL of inflammatory ingredients.
  • Eat fats that reduce inflammation and protect our hearts and brains:
    • Organic coconut oil
    • Extra-virgin olive oil (organic)
    • Avocados
    • Grass-fed meats
    • Grass-fed butter
    • Nuts—walnuts, almonds, pecans, macadamia
    • Fatty fish—sardines, mackerel, herring, and wild salmon (NOT Tilapia! It has almost ZERO omega 3 & unfortunately a lot of people love it because it is such a mild fish. Sorry friends! It’s not benefiting you like you might like to think it is!)
  • Use herbs & spices that help reduce inflammation:
    • Basil, chili peppers, cinnamon, curry powder, garlic, ginger, rosemary, turmeric and thyme (you can even get creative and make drinks/teas with these!)

Beyond the diet…here are some other tips:

Incorporate essential oils that help reduce inflammation:

  • Oregano
  • Thyme
  • Frankincense
  • Myrrh
  • Helichrysum
  • Basil
  • Eucalyptus
  • Ginger
  • Lavender
  • Peppermint
  • Wingergreen
  • Cassia
  • Cinnamon
  • Clove
  • Geranium
  • Jasmine
  • Lemon
  • Roman Chamomile
  • Ylang Ylang
  • Blue Tansy
  • Cilantro
  • Clary Sage
  • Coriander
  • Fennel
  • Lemongrass
  • Melalouca
  • Melissa
  • Patchouli
  • Rose
  • Sandlewood
  • (You can order oils here & I am happy to help with any questions/guidance!)

Reduce stress, physical & emotional/mental
If you don’t have a good support system, plug into one! Find a church, find a support group, check out meetup.com for local groups there’s something for everyone, moms, hikers, singles, runners…etc. I started my own moms group when I was a stressed, working, single-mom in college and it was a SAVING GRACE!If you need a counselor, find one! Google therapists in your location. Many are willing to charge based on a sliding fee scale. There are lots on-line as well (even apps!). If nothing else, pick up a good book to help you trouble shoot things you are going through. One I love is Boundaries, by Henry Cloud and John Townsend. It’s great for those of us who say “yes” FAR TOO MUCH and end up spread thin, stressed out, resentful and left with no energy for the things we need to pay attention to in our own lives.Listen to your body! I see way too many people over exercising thinking it will help them reach their goals. The sad thing is that I watch them get themselves stuck in a cycle where they can’t fathom the idea of peeling back {and don’t you dare suggest it to them} but they feel like crap and/or their body is holding onto fat, their immune system is breaking down and injuries occur all too easily.

So, there you have it. I hope you really take some time to switch things around if you are dealing with chronic inflammation. I know it can be confusing. Start with small steps…choose ONE THING to change and then go from there. No need to add more stress by trying to change everything all at once.

If you are in need of some support and more individualized guidance, feel free to connect with me for a free consultation. We can determine if some health coaching is what might benefit you! Just email me here: jessica@healthwithjess.com