Category Archives: Uncategorized

Healthy Snacks for Kids

One of the leading nutritionists for kids, Jill Castle, has released another masterpiece: The Healthy Snack Planner for Kids. 

You know that smart, strategic, nourishing, well-timed snacks are better than grazing on junk all day. But HOW do you plan smart snacks for your kids? She answers this question and as well as many others. How many snacks should your child eat? When and where should they eat them? What foods make healthy snacks? The most common snack mistakes that parents make. And she provides a snack planner to help you step by step. Plus there are 85 snack ideas in the back!

Get your copy here.

A weight loss plan as unique as your genes

There are a lot of sensible weight loss recommendations (and many non-sensible ones). I have a lot of success helping people lose weight thru cutting sugar and processed starch and raising their protein and healthy fats. If that doesn’t work, I dig deeper and look at their stress hormones, insulin sensitivity, thyroid function and various other medical reasons for lack of weight loss. If that doesn’t work, now I have another trick up my sleeve: genetics.

I have started using GxSlim by Genetic Direction. Through testing your DNA, we find out how your body processes foods and deals with exercise. Then we can develop weight loss recommendations based on your unique genetic profile.

There are 7 components that are discovered through this test:

  1. if your body is resistant to losing weight
  2. how well your body is able to process carbohydrates in your diet
  3. how much body fat you can lose through cardio exercise
  4. how well your body is able to absorb folate
  5. how sensitive your body is to the amount of fat in your diet
  6. how your body responds to strength training
  7. how sensitive your body is to the amount of protein in your diet

This can show us which kinds of foods you should or shouldn’t eat and how you should exercise to optimize your weight loss. Very exciting stuff!

Wondering how to end your binge eating habit?

Do you have secret issues with food?

I find that a lot of people do, but this is one area where I am not trained enough to help. I often find myself telling my clients that I will fix their gut and weight and fatigue and whatever else but “sorry, I can’t help with binge eating habits”. Well now, I’ve found a resource to recommend.

My friend and colleague Julie Latz is the expert on teaching people how to stop binge eating and putting an end to sneaking and hiding food. She has a free e-book on how to stop binge eating.

It’s jam packed with great insights about…

  • How to handle the out of control feeling you have around food without dieting
  • How to finally lose weight without an ounce of willpower
  • Why eating your trigger foods is actually crucial to stop binge eating

Key # 5 really did surprise me!

You can download your copy here.

She also has a great 8 week program, with daily support. Start with the free ebook and see if it speaks to you! Enjoy!

Why is Melanoma so deadly?

(This post is a little off this blog’s usually topic, but important for your health nonetheless. It was written by an outside contributor. I hope you find this post informative)

Melanoma is a type of skin cancer that affects melanocytes—the cells of the skin that provide pigment. Usually triggered by ultraviolet light exposure, the genetic structure of the cells change and leading to cancer. Melanomas make up just 1% of all new cancers, but lead to the highest number of deaths. According to the American Cancer Society, there are more than 76,000 new cases of melanoma skin cancer every year and more than 10,000 people will die from the disease. It’s most common in older adults—the average age for diagnosis is 63—but it is not uncommon to see it in men and women age 30 and younger, which makes it one of the most common cancers for young adults.

Melanoma’s inborn traveling system

As with most cancers, the effectiveness of treatment depends on how early it is diagnosed. The longer a cancer has to grow and spread, the more difficult it is to treat depending on what other organs and tissues are involved. The spread of a cancer is called metastasis and for most cancer cells the process of invading surrounding cells and tissues takes time and great effort and time to spread throughout the body. However melanocytes—when they shift to a cancerous state—awaken a dormant process that allows them to travel much more efficiently than other cells and invade other areas of the body some types of cancer take years to reach.

Patients may be late to seek a diagnosis

It can be easy to overlook changes in your skin. Particularly in the places melanoma can form—like on the scalp, on the soles of the feet, between the toes, and yes, even under your fingernails. Men tend to delay medical care for skin changes more often than women do, but both groups may be likely to miss identifying early changes in their skin which raises the risk for advancement and metastasis before a diagnosis is made.

Know your risk and take measures for prevention

Everyone should understand their personal risk for the development of melanoma and take measures to prevent its development. Risk factors according to the American Cancer Society include:

  • Exposure to indoor or outdoor UV light
  • Moles
  • Fair skin, freckles, and light hair
  • Personal or Family history of melanoma
  • Weakened immune system
  • Age
  • Being Male
  • Xeroderma Pigmentosum

Researchers also say that in addition to these risk factors, some patients may also carry a genetic predisposition to the development of melanoma which can be identified with genetic testing. For those who may be at high risk for cancer, getting a liquid biopsy may help you learn more so that you and your healthcare team can better address health concerns on a more personalized level. Working with your healthcare team to make a plan that will help you monitor and prevent melanoma from developing is a very important step to treatment should it be required. Melanoma doesn’t have to sneak up on your body. Staying vigilant will help you be healthy for years to come. Talk to your doctor to learn more about your risks of Melanoma.

 

Brain Health

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Is your memory not as sharp as it used to be?
Do you suffer from anxiety and/or depression? Brain fog? 
Do you want to know how to resolve these issues and optimize your brain, on your own?

You might think that a nutritionist isn’t the person to talk to about your anxiety or depression. We have been taught to run to the doctor and grab a prescription. Often doctors will prescribe to treat a symptom, without exploring WHY someone is having that symptom. But anxiety is NOT a deficiency in Xanax and depression is NOT a deficiency in Prozac. I am not anti-medication. I am PRO-HEALTH.  Doesn’t it make more sense to treat the underlying cause of your symptoms and actually resolve them at the source? No amount of Band-Aids (read: meds) will make up for a vitamin deficiency or a toxin traveling up your gut-brain axis.

I will be leading a one-hour educational discussion on the keys to brain health. You will walk away with tons of useful ways to help your own brain.

Topics Include:

  • The many possible causes of depression and anxiety (these will surprise you!)
  • Foods, botanicals and nutrients to prevent or resolve memory issues, anxiety, and depression and to sharpen focus
  • How to minimize age-related decline of brain cells & reduce your risk of developing Alzheimer’s disease
  • The gut-brain connection.

Do not miss cutting edge information about how to resolve and optimize brain functioning. You can get started the next day!

Sunday June 12th, 2016

10am-11am

Roots and Wings

317 N Main St, Natick, MA 01760;  Wings Room

$15

Please register with Dianne by emailing dianne.rishikof@gmail.com

Basics of Healthy Eating

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Interested in learning about nutrition?

I will be giving a talk on the basics of nutrition and how to eat healthy.

Monday May 9th at 7:00pm at the Morse Institute Library in Natick.

It is free.

Bring a friend! Spread the word!

There is hope for PMS

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Premenstrual syndrome…the butt of many jokes. But it doesn’t feel like a joke to those who suffer from it. There are 150 possible physical and behavioral symptoms that fall under the umbrella of PMS. Seven to fourteen days before the menstrual cycle, PMS can strike. It can last those whole 2 weeks or some part of it. Some symptoms are minor. Others are severe and can interfere with a woman’s life. Approximately 40% of women suffer from some form of PMS and it is mystery why some suffer and some don’t.

But nutrition CAN offer some remedies:

Vitamins and Minerals to be sure to get enough of (or a little extra):

  • B6 (make sure it is the activated P-5-P)
  • Magnesium (mg glycinate is one of the best absorbed forms and doesn’t stay in GI track and cause loose stools)
  • Calcium

Diet:

  • Reducing sugar intake (prevent sugar ups and downs and hypoglycemia by reducing the sugar in your diet and eating plenty of protein and healthy fats to maintain blood sugar throughout the day)
  • Reduce Caffeine
  • High fiber diet (After being used, estrogen gets dumped into the gut and excreted with the rest of the waste. But if you don’t have enough fiber to bind it, that estrogen may get reabsorbed leading to higher than necessary levels of estrogen in your blood. This can lead to symptoms.)

Herbs (These herbs have been known to normalize hormone levels and alleviate symptoms):

  • evening primrose oil
  • gingko biloba
  • black cohosh

If you have severe PMS with at least 5 major symptoms that interfere with life, you might have PMDD (premenstrual dysphoric disorder) and should seek advice from a medical professional.

Image courtesy of imagerymajestic at FreeDigitalPhotos.net

 

Heal Your Gut Talk

Heal Your Gut, Reclaim Your Health

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Come to an illuminating discussion on how to heal the gut!

January 27th 7:30pm-8:30pm

Set in the intimate setting @ Roots and Wings in Natick (317 N Main St, Natick, MA 01760)

Your body operates as a whole integrated system and the connection is your gut. 99% of the DNA in your body belongs to the microbes living in your gut. And their DNA communicates with yours. Research comes out every day linking another health issue to the gut. The challenge would be to find a condition that is NOT linked to gut health.

Do YOU have any of the following conditions and symptoms that are linked to an unhealthy gut?

  • Digestive disorders (IBS, IBD, GERD)
  • Gut symptoms such as bloating, diarrhea or constipation
  • Joint pain, muscle pain and/or fibromyalgia
  • Headaches or migraines
  • Allergies, asthma, skin conditions
  • Auto-immune diseases
  • Fatigue, memory issues, brain fog
  • Anxiety and depression, ADHD & Autism
  • Overweight, Obesity, and/or inability to lose weight

Come to this valuable presentation and leave with the tools to fix and optimize your gut so you can heal your whole body and reclaim your health!

What you’ll learn:

  • The integrative and functional medicine protocol for healing the gut
  • Tools and tricks to get rid of bad bacteria and yeast and to optimize the good bacteria and yeast
  • How to improve your mood and energy, lose weight and improve health conditions
  • The one key step that holistic practitioners usually forget!

Email or call Dianne to register. $17 per person

Gluten Free Breakfast Ideas

Homemade rye bread

 

Whenever I educate someone on going gluten free, I inevitably hear: “but what will I eat for breakfast??!!” Well I am here to tell you that breakfast doesn’t HAVE to be toast, muffins or pancakes. Here is a list of ideas

  • Fruit
  • Cream of Buckwheat
    • This hot cereal is delicious, especially with a splash of 100% maple syrup and fruit.
  • Granola (Udi’s)
    • Can be mixed with yogurt and fruit, or eaten in a bowl with cashew milk.
  • Precooked bacon (or chicken bacon)
    • Have a bacon, lettuce, tomato + avocado roll up with the lettuce as the bread.
  • Sausage
  • Eggs
    • endless possibilities here
  • Lox with a big slice of tomato as the ‘bagel’. Get creative with toppings (cream cheese, onions, capers)
  • Chia pudding
    • ½ cup chia seeds, 1 ½ cups coconut milk, ½ cup organic vanilla almond milk, 1 tablespoon 100% maple syrup. Mix and let sit
    • add fruit
  • Smoothies
  • Potatoes
    • Cut up and sauté with onions, sausage, other veggies
  • and if you absolutely need your ‘bread’ there are gluten free versions of bread-like breakfast foods:
    • Google: “gluten free breakfast” “gluten free muffins” “paleo breakfast” and you’ll get a million recipes and ideas