Vampire Immune Elixir

Ok, so I’ll admit; Vampire Immune Elixir sounds pretty weird right? Actually, I think it’s pretty damn cool, but then again, I”m totally bias to my creations 🙂 

This immune elixir is awesome, but I’ll be the first to admit, it doesn’t taste like candy. In fact, when I took the first sip from it the other day, after it had been fermenting for over a month, I thought for sure it was going to taste a lot stronger than it did. 

But truthfully, it wasn’t so bad. And a teaspoon a day is really all you need to help prevent the cold and flu, fend off vampires (ie. bacteria, fungus and parasites), strengthen your immune system, and support detoxification. 

Yes, this powerful drink can do all of that!

Every morning it’s a ritual in our home that my boyfriend and I start our day with warm water and apple cider vinegar. And if you’re unaware of all the benefits of apple cider vinegar, then read this post here. 

From digestion, to liver support and gorgeous glowing skin, apple cider vinegar has many incredible benefits. I decided our morning drink needed a boost and so, the Vampire Immune Elixir was born!

So why vampire? Well, this elixir is loaded with garlic, an antibacterial powerhouse that is amazing for immunity and overall health. And garlic helps to fend off vampires right? Well, I learned that from watching the Lost Boys when I was younger.

As a side note, I used to know this man who ate a raw garlic clove everyday for over 30 years. He was in his 70’s and let me just tell you, his skin was amazing!

So what other benefits does this elixir offer? Well since it’s loaded with ginger, garlic and spicy cayenne, it helps to heat and warm your body, detox your system and improve circulation. Stimulating blood flow is important as this helps to flush toxins and waste through your body. 

I also added some anticancer turmeric to this mix, along with raw honey, sea salt, rosemary, lemon and of course, lots of apple cider vinegar. 

You’ll need to let this ferment for roughly 30 days to help increase the potency and being that this is an old folk remedy, you can pretty much use whatever herbs and spices you’d like. The fermentation process turns this elixir into a cold and flu fighting nutrition powerhouse! Be sure to store it in a warm place (I put mine in the cupboard) and left it for for just over a month, roughly 40 days. 

Make this Vampire Immune Elixir today so by the time Christmas rolls around and the busyness of the holidays, you’ll be prepared to keep your immune system strong and stay healthy!

Vampire Immune Elixir
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 large piece ginger root, roughly chopped
  2. 5-6 large garlic cloves, roughly chopped
  3. 3-inch piece turmeric root (or add in 1/2 tbsp ground turmeric)
  4. 1/2 white onion, roughly chopped (optional)
  5. 2 tsp cayenne pepper or 1 whole jalapeño pepper
  6. 2 organic lemons, sliced
  7. 2 cinnamon sticks
  8. 1 sprig fresh rosemary
  9. 500ml raw apple cider vinegar (with ‘the mother’)
  10. 500ml spring water
  11. 1/2 tbsp raw honey
  12. 1/2 tsp sea salt
Instructions
  1. Fill a 1L glass mason jar with all ingredients (herbs + spices). Fill half the mason jar with apple cider vinegar (roughly 500ml) and the remaining with spring water. Add in honey and sea salt. Be sure all the herbs and spices are completely covered with liquid. Cover the top with a piece of parchment paper, then put on the lid and close tightly.
  2. Store in a cupboard, out of the light, in a warm space. If you can remember to give it a shake every few days, that would be good! Otherwise, let it sit for 1 month to ferment. When ready, strain out the herbs + spices and pour the liquid into a clean mason jar.
  3. Every morning take 1 tsp of your Vampire Immune Elixir. Keep it stored in the fridge. It will last for 3-4 months.
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Simple Steps to Healing Estrogen Dominance

If you’ve been dealing with a range of hormonal issues and have been trying to get to the bottom of your hormonal health, I’m sure somewhere along the lines in your research you’ve come across the term – Estrogen Dominance. 

What exactly is estrogen dominance? Basically, it’s having too much estrogen in relation to other hormones. You can find out through hormonal lab work what your hormone levels are, but, in my experience and working with hundreds of women, the best way to know if you have estrogen dominance is through symptoms.

Let’s talk about those symptoms because there are lots of them! And with the over exposure to plastics, chemicals, environmental toxins, food toxins and mismanagement of stress, there’s a good chance many women (and men) are dealing with estrogen dominance. 

Symptoms of Estrogen Dominance Include:

  • irregular periods
  • excess weight on hips and abdomen
  • pms
  • pms related migraines
  • heavy periods
  • uterine fibroids
  • swollen lymph nodes
  • ovarian cysts
  • breast lumps
  • breast tenderness
  • hormonal acne
  • endometriosis
  • abnormal paps
  • breast cancer 
  • uterine cancer
  • PCOS

Ok, so, there’s a lot. And just to be clear, just because you might be dealing with some pms, cramping and bloating around the time of your period doesn’t mean your estrogen is completely high, off the charts and you need medical intervention and your life and hormones are doomed. 

Take a breather. 

As a woman who suffered with PMS and estrogen dominance myself, (and sometimes still get some of these symptoms), it’s common and can be managed through diet and lifestyle. 

Over the years as I’ve become more in tune with my body and track my cycle, I’ve become more aware of certain symptoms and why they show up. For example, if I’ve had a busy stressful month, late nights, indulged a little in too much in sugar, wasn’t consistent with my supplements and didn’t drink enough water or eat enough leafy greens; pms symptoms appear. I’ll get some cramping, bloating and will get a swollen lymph node under my left armpit. 

On the flip side, when I’m working out regularly (i.e. sweating!), drinking my water, supporting detoxification through dry brushing, supplementation and food and managing my stress effectively, my period comes with ease and no swollen lymph node. Amazing how that works! 

I often hear from my weight loss clients how amazing and regular their periods are just from following their meal plans and my supplement protocols. Although we are addressing weight, a bonus side benefit is more balanced hormones, easy breezy cycles and effectively eliminating estrogen! Yup, the right plan can do all of that. 

Did you know that back in 1960 1 in 20 women developed breast cancer and today, 1 in 9 women develop breast cancer!? That’s an alarming rate (and may I add, millions and millions of dollars are being spent on breast cancer awareness, yet these numbers seem to suggest that we aren’t getting any closer to true healing). 

That’s why it’s all about prevention. I know prevention isn’t a sexy word, but ladies, it’s what we have control over and we better start being more proactive about our health and our diets. 

I’m sure you’re wondering… what actually causes estrogen dominance? Well, a few things – prolonged stress, pharmaceuticals, the pill, emotional or physical trauma, heavy exercise, diet, environmental toxins, soy, plastics, tap water, alcohol; just to name a few. Truth is, these aren’t actual causes of estrogen dominance, but they contribute to estrogen dominance. There’s a difference. Just because you have a few glasses of wine a week doesn’t all of a sudden mean you have estrogen dominance. However, combine that with the use of the pill, stress, a poor diet, exposure to environment toxins, eating lots of conventional animal products – well then, now there’s a potential for estrogen dominance and hormonal imbalance altogether. 

So what can we do now to deal with estrogen dominance and bring our hormones into balance? Here are some very easy-to-implement tips that you can start doing today! 

  1. Eat More Fiber – at least 45g a day! Yes, that’s a lot but in order to effectively eliminate estrogen, you need fiber to bind to the excess estrogen in your gut to help flush it out. Great sources include – leafy greens, broccoli, cauliflower , brussel sprouts, flax, chia, artichokes, figs, apples, pears, beans and legumes, turnips, squash, peas, berries. 
  2. Brush Your Skin – I’m talking about dry skin brushing. Read my full article here on how to effectively dry skin brush and why it’s beneficial
  3. Drink More Water – this will be essential especially if you’re increasing your fiber intake. Water is essential for detoxification  and is necessary for flushing out toxins from your system. Plus, it helps to support digestion and gut health. Aim for at least 2-3L a day and I suggest drinking spring water. FYI – tap water contains your neighbours birth control pills! Gross.
  4. Ditch the Plastic – plastic water bottles, food storage containers, all of it. Get yourself a pretty glass bottle fill it up with lots of water and drink your toxins away. Plastic contains BPA (even BPA-free plastic is no good in my books!) which mimics estrogen in our body. Basically, the chemicals in plastic increase the estrogen in our body leading to estrogen dominance.
  5. Ditch Your Toxic Store-Brand Makeup – which is also full of estrogen mimicking compounds. Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES), Mineral oil, Phthalates, Synthetic Fragrances, Imidazolidinyl Urea And DMDM Hydantoin, FD and C Color Pigments, Isopropyl Alcohol, just to name a few, all wreak havoc on your hormones. 
  6. Use Safe Household Cleaning Products – another culprit of environmental toxins, cleaning products contain many questionable ingredients. Click here for my homemade all natural multi purpose cleaner that is free from toxins and won’t cause hormonal disturbances. 
  7. Rethink the Pill – the birth control pill contains a combination of synthetic (I repeat, synthetic!) estrogen and progesterone. Need I say more? Try non-hormonal contraceptives like the copper IUD or barrier methods such as condoms or the cervical cap. You can read more here on the issues with the pill and why it’s destroying your health and hormones. 
  8. Buy Local & Organic – as much as possible! Grass fed and pasture raised meats/animal products are the way to go (if you are a meat eater). Conventional meat and animal products contain pesticides, herbicides, antibiotics and hormones. Avoid it and your hormones will thank you. 
  9. Manage Stress – ok, easier said than done, but seriously, freaking out over spilled coffee, being stuck in traffic and being pissed off because your netflixs is down ain’t doing your hormones any good. You have to find time to chill the eff out! A hot bath, a yoga class, a walk, deep breathing, more sleep, it is ALL important. Stress is a cause of estrogen dominance. 
  10. SupplementDIM, Turmeric and I3C are incredible for supporting estrogen dominance, detoxing the liver and supporting overall hormonal health. You could also take Estrosmartwhich contains a combination of all these ingredients. 

Don’t be overwhelmed by this list. My suggestion is that you start with ONE of the above tips and go from there. And may I point out, just popping a supplement everyday, although helpful, isn’t going to be the solution. In a society where we all want a quick fix, it really does take effort and commitment to heal our bodies and hormones. But, you’re worth it, so make the effort to do all 10 suggestions, even if it takes you 3 months, 6 months or 12 months. Just do it!

As you know, I offer as comprehensive weight loss program and specialize in women’s hormonal health. Whether you need help losing losing weight, or addressing your hormones, or both, email me and we can set up a complimentary consult call to discuss your health history and goals. My mission is to get more women off the pill, reverse the rates of breast cancer, heal PCOS, and help women feel more vibrant and damn-freaking-tastic. Basically, I’m here to help women unleash their superpowers so they can live a healthier, happier, more purposeful life. Email me at – samantha@holisticwellness.ca or fill out my application form here. 

I hope you found this post helpful. If you have friends, sisters and mothers that could benefit from this information, please share it with them. I can’t reduce the rates of breast cancer and hormone related cancers alone. I need your help in doing that 🙂

If you have comments or questions, please post them below. 

Also, I’d love to hear from you about what blogs/articles you’d be interested in having me write. Let me know! Send me an email or comment below. 

*A quick note on hormone testing – I think it’s great and can definitely serve a purpose, however, most saliva or blood hormone tests cannot tell you what is going on at the receptor site. Also, hormones fluctuate quite dramatically throughout the day and month, so it can be difficult to get an accurate read. I think that if you’ve exhausted all your options when it comes to healing your hormones, this would then be a good time to test. In the meantime, having a practitioner (such as myself) assess your diet, lifestyle and symptoms will give you a clear understanding of what imbalances you are dealing with. 

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How to Get Off Hormonal Birth Control

I’ve shared my story many times before about my experience with the pill. 

As a quick recap, I was on it for about 8 years, suffered terrible migraines, tons of digestive issues and at the time, never really understood what it was I was doing to my body. 

I didn’t realize I was taking synthetic hormones, stopping myself from ovulating and actually not getting a ‘real’ period the whole time while on the pill. 

I work with many women in my private practice that are looking to get off the pill because they want to conceive in the future, and I’m happy they come to me to help them reclaim their hormonal health. 

Getting off the pill isn’t so easy breezy. It definitely has it’s downfalls, which is why I want to share with you how you can come off of it. Because, bottom line, you need a plan. Deciding to just stop the pill one day and get right in the sack with you partner to conceive is no-good in my books. 

Maybe having babies isn’t even something your considering but have decided it’s time to come off the pill because you’re done with taking synthetic hormones, or you’re experiencing many negative side effects. 

Either way, it’s important to have a plan, work with someone who can effectively guide you through a customized program and take the appropriate supplements. Today, I wanted to share with you a few key guidelines to keep in mind if you’re deciding on coming off the pill and share with you what I do with my clients. 

IF YOU’RE CURRENTLY ON THE PILL:

Whether you’ve been on the pill for 2 years, 5 years, 10 years or 20 years, it’s important to start supplementing with these key nutrients:

  • Zinc – get’s depleted while on the pill and is essential for estrogen metabolism.
  • B Vitamins – also get depleted while on the pill. B vitamins are involved in every neurological process in the body. Plus, they are essential for hormonal balance, energy production, mental health and stress. 
  • Vitamin C – another important nutrient that get’s depleted while taking the pill. Vitamin C is an important antioxidant that supports collagen production (hello gorgeous skin!), heart health, prenatal health and immunity. 
  • Probiotics – the pill can effect your gut flora which can lead to a weaker immune system, digestive issues, gas and bloating. Your gut is like your second brain so it’s essential to keep it healthy. 

THINKING OF COMING OFF?:

Before you decide one day to just stop taking the pill, I recommend you start first by taking the suggested supplements above AND work on cleaning up your diet. You see, your liver is your main detoxifying organ. It detoxifies everything that comes in your body, the pill being one of those things. Aside from detoxification, the liver also works to metabolize your hormones. So, when it comes to balancing hormones, your liver plays a very important role. You want to make sure you are eating clean, real, whole foods that supports the liver, such as:

  • Asparagus: Rich source of folate, important for healthy cells, and high in glutathione, a vital antioxidant for detoxification. 
  • Dandelion: Stimulates the digestive juices. Helps to digest fats and supports the body’s natural detoxification processes. 
  • Garlic: Antibacterial, antiviral, anti-fungal, and anti-cancer. Garlic supports detoxification and is one of nature’s best antioxidants.
  • Nettle: Rich in antioxidants, vitamins, and minerals, including natural iron, nettle is fabulous for strengthening the liver, adrenals, and kidneys. 
  • Sea Vegetables: Dulse, nori, kelp, arame, and kombu all supply minerals and iodine to help support the thyroid and immune system.
  • Leafy Greens: Kale, Swiss chard, spinach, bok choy, mustard greens, and watercress. Are all rich in magnesium, which is an important detoxifying mineral.
  • Fresh Herbs: Parsley, cilantro, and basil are amazing chelators. They help bind to heavy metals and flush them from your system.
  • Super Foods: Chlorella, spirulina, wheatgrass, chlorophyll, barley grass, and wild blue algae are incredibly supportive of the liver, gut, immune system and supply your body with vital nutrients.

If you’ve been a regular follower of mine, you know I’m all about Qualitarian Food. That is, choosing food in it’s natural form that are free from antibiotics, chemicals, hormones and pesticides. Load up on healthy fats, quality pasture raised protein, beans and legumes, a variety of leafy greens and vegetables, antioxidant rich fruit and starchy and non-starchy veggies. THIS is what your hormone balancing diet needs to look like, whether you are on the pill or not!

Click here to read about the 5 foods that are making your PMS worse!

Once you’ve got the supplements and diet part down for at least 2-3 months, then I would advice coming off the pill. At this point, you can speak with you doctor about coming off and make the decision to stop taking it. 

From here, diet and supplementation are key, but from this point forward, every women will experience something different. If you had normal cycles before going on the pill, there’s a good chance your period will return with ease and you’ll be fairly regular. 

If you went on the pill when you were fairly young, roughly 14 or 15 years old, then your cycle may not return so easily. The reason being that if you go on the pill when you are very young, you actually haven’t given your body enough time to fully mature or your ovaries to develop. Then, if you’ve been on the pill for 10+ years and decide to come off, your ovaries and hormones are going to need a lot of time before getting regular and working ‘on their own’ again. 

The truth is, it varies for every women and each women’s experience will be different. 

ONCE OFF THE PILL:

At the end of the day, once you are off the pill, the ultimate goal is to get your body ovulating again. Ovulation is how you produce your estrogen and progesterone. Don’t just assume it’s about having babies. Ovulation has everything to do with being hormonally balanced and fertile, regardless of wanting to have babies or not. 

*A few important things to note – when you come off the pill, many symptoms can arise, such as acne, heavy periods, no periods, migraines, irregular periods, spotting and hair loss. This is due to your body no longer being supplied with synthetic hormones. You might think to go back on the pill or stay on it forever to avoid these symptoms, but trust me, give your body time and the right support and it will return to normal. You can minimize or avoid these symptoms all together.

PERIODS RETURN WITH EASE:

Great! Continue to supplement with the suggestions above, eat healthy and considering taking some turmeric to support liver detoxification. If you’re wanting to get pregnant, I would support your hormones and detoxify for a few months before trying to conceive. 

NO PERIOD OR IRREGULAR PERIODS:

If you come off the pill and 6-8 months down the road your period hasn’t returned, you can try supplementing with vitex (also known as chaste berry). This herb helps to increase progesterone production, which in turn can help with ovulation. Vitex should be taken on an empty stomach, first thing in the morning. You will know within 3-4 months if this herb is working for you. Do not supplement with it longer than 6 months. At this point, I would also suggest asking your doctor for some hormone blood tests, such as FSH, LH, androgens, prolactin and progesterone. If you do not have a period, I suggest taking vitex for 25 days on and 5 days off. 

*If your periods were irregular before going on the pill, there’s a good chance they will be irregular after the pill. What’s important is to understand why they were irregular in the first place. Typically, this is due to insulin resistance or even PCOS. The pill can actually increase your chances for developing PCOS and it effects how your body utilizes insulin. I do not recommend the pill as a solution for PCOS. As much as supplements, vitex and a healthy diet can be beneficial, if you are not addressing insulin resistance, your chances of getting your period back and regular again will be low. I work with women who struggle with PCOS and balance their hormones with the right meal plan which stabilizes their blood sugar effectively. For more details about this and working together, click here. 

—> Click here to join my FREE 7-Day Hormone Detox Challenge and heal your PMS, PCOS and Rebalance your body with the right foods! <—

POST PILL ACNE:

This is very common. In fact, I went through it myself for a few months and it sucked. The reason acne develops is because you’ve taken the synthetic estrogen away, which gives you clear, glowing skin. Your own estrogen will do the same thing for you, you just need to support your body with the right diet and supplements, zinc being one of them, to help clear up the acne. Trust me, it will go away, you just need to be patient. Eliminating sugar and supporting your liver are crucial for clear skin. Also, you can try supplementing with I3C or DIM, which helps to support estrogen detoxification. 

HEAVY BLEEDING AFTER THE PILL:

If you suffered with heavy bleeding during your teens and are now in your late 30’s or 40’s, there’s a good chance you’ve outgrown this, however, that is not always the case. 

Heavy bleeding is typically due to estrogen dominance or inflammation, or both. First, I would check with your doctor to rule out any fibroids or endometriosis (both of which are caused by estrogen dominance). If you have endometriosis I would advise speaking with your doctor about your options for coming off the pill. It is absolutely do-able, it just may be a little more complicated. Speak with an ND to discuss your options and get the right support. 

I’ll say it again, the right supplements and meal plan in this case are essential. Turmeric, DIM and magnesium are also important in this case to support estrogen detoxification and support the liver in general. Iron is especially important for heavy bleeding and blood loss. It might also be wise to eliminate dairy, sugar and gluten as they tend to be inflammatory and can make heavy bleeding/estrogen dominance worse. 

At the end of the day, I don’t recommend the pill or hormonal contraceptives as they can seriously wreak havoc on our delicate hormones and cycle. I see it all too often in my practice from women who are struggling to get pregnant, have PCOS, irregular periods, weight gain and are just so seriously fed up. I don’t blame them. And I can completely understand being that I’ve been in those same shoes. 

I used to think that in order to balance my hormones, the pill was the solution. Unfortunately, it does not do that. It shuts down ovulation, disrupts our regular cycle, stops us from having a period, impairs liver detoxification, shuts down our own production of beneficial estrogen and progesterone and impairs insulin and blood sugar levels. 

The best contraceptive options would be the Fertility Awareness Method (when used correctly is MORE effective than the pill!!), the copper IUD (not for everyone, but something to research) or barrier methods such as condoms or a cervical cap. 

If you have any comments or questions, please post them below and don’t hesitate to fill out my online application if you’re looking to work together and FINALLY get to the root of your hormonal issues. Click here to fill out my application. 

And if you’re looking to get started right now on healing your hormones and body, join my FREE 7-Day Hormone Detox Challenge!

—> Click here to join my FREE 7-Day Hormone Detox Challenge and heal your PMS, PCOS and Rebalance your body with the right foods! <—

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Coffee. How Bad is it for Your Health?

I’m sure the last thing you wanted to hear was that it’s time to ditch your coffee.

Well, I’m not totally saying that, so hear me out.

Your morning java is probably one of those times during your day where you are actually pretty darn happy. That first sip is pretty blissful right? I know the feeling. I love coffee just as much as the next person, but hormonally speaking, it’s not always the best option.

You see, caffeine is very stimulating and after getting 7-8 hours of sleep and cellular rejuvenation, caffeine literally shuts down your body. It also has the ability to affect your organs, bowels, and detoxification abilities. Plus, it over stimulates your heart first thing in the morning. Not good!

But here’s something else you may not have known… caffeine works by affecting your body’s ability to break down adrenaline. That’s why you feel energized from it. So if you’re suffering with adrenal fatigue and happen to be a stress case, coffee just isn’t your friend. Those poor adrenals of yours just won’t have the opportunity to ever heal. 

And if you’re feeling tired and sluggish and using coffee to ‘wake you up’ numerous times throughout the day, then this is a bad sign. Using coffee to overstimulate your adrenals (adrenaline) is no good! 

Aside from adrenaline, caffeine also raises other substances in the body such as, interleukin-6, TNF, C-reactive protein and homocysteine, all of which are inflammatory compounds.

A Greek study from 2004 that involved over 3,000 participants found that those consuming 200 ml of coffee, roughly two cups a day, had between 28 and 50 percent higher levels of three kinds of inflammatory markers compared to non-coffee drinkers.

Not to mention, coffee also raises blood pressure, which I’m going to guess is probably already high if you’re a chronic stress case.

So what are your adrenal glands anyways?

Your adrenals are known as “the glands of stress.” It is their job to help manage how your body reacts to stress. From environment, food choices, emotional, mental, physical and physiological impacts, your adrenals can be bombarded with a variety of stressors, some good, some bad.

Adrenal hormones have a significant impact on every tissue, organ and gland in the body. If you are highly stressed or manage stress ineffectively, these tiny glands can become overworked which in turn will cause hormonal chaos. From here, a variety of issues can develop, such as: reproductive problems, heart issues, brain issues, fatigue, digestive upsets and chronic infections.

So what’s a coffee connoisseur supposed to do?

Well, a few things…

First, you can start by having your coffee after breakfast. Making sure you nourish your body with some good food first is important.

Second, be sure to get in your dose of coffee before 2pm. Enjoying a cup too late in the day can affect your sleep cycles. And if you’re thinking about ditching coffee altogether, I would start by cutting back by one cup at a time. Start slow. Focus on cutting back just one cup for 5 days staight. Then another cup the following 5 days and so on, until you’re down to zero!

It’s common to experience headaches while cutting back on coffee. Give yourself a few days and this will subside. Increase your water intake, incorporate a fresh pressed juice and support your body with nutritious foods to help your body recoup faster. In the end, it will be worth it! Your adrenals will start to work more efficiently, meaning your body will be better able to handle stress.

There are also numerous herbal teas you can also try, such as: green tea, honeybush, nettle, peppermint, yerba mate, lemon balm and so many more! In fact, you can try my favourite coffee alternative called Dandy Blend. It’s amazing! Every coffee lover who has tried it has not complained yet! 

Dandy Blend is a blend of herbs plus dandelion. It contains no caffeine, is GMO free and tastes like a delicious cup of coffee. Trust me, it’s really good. You can order some from www.rawelements.ca (use the discount code – SAMG at checkout to save 10%). 

Now before you carry on with your day feeling sad and depressed because you think you can never enjoy a cup of coffee again, there is some good news!

 On the positive side, coffee contains high amounts of antioxidants that help to support cellular repair and are great for mental focus and concentration. And because it has a direct impact on adrenaline, coffee is great for athletes and their performance. Having a cup of coffee before hitting the gym can improve your exercise performance and endurance and is a great way to allow your body to utilize the adrenaline and caffeine in your system.

It’s also important to mention that if you do continue to drink your cup of java everyday, quality is important! Like really important. 

Coffee is very high on the pesticide radar, plus many cheap coffees on the market contain a common mould, known as mycotoxins. The last thing you want to be doing is drinking down a cup of pesticides and mould! Yuck!

So be sure to purchase organic, fair trade coffee. It’s also important to know how the beans were harvested, where they were harvested, whether they were hand-picked, and how they were roasted. These are just a few things to look for when sourcing a high quality coffee.

So coffee lovers, I want to hear from you! Thinking about ditching your daily cup of goodness? Or at least cutting back?

What are some of your favourite coffee brands? Share in the comments below. 

You can find more coffee info, plus a ton of delicious coffee alternative recipes in my book The Qualitarian Life. 

 

 

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The 21-Day Delicious Detox is Here!

It’s official!

Roll out the red carpet and throw some confetti in the air! My 21-Day Delicious Detox launches today!

I can’t tell you how excited I am for this amazing program. 

If you’ve cooked up my recipes in the past, you know that I don’t disappoint. And trust me when I say you’ll love the new fall recipes in this Delicious Detox. I mean c’mon, why else would I call it delicious?

You see, detoxing doesn’t need to be about dieting or deprivation. 

Its about using food as medicine, because truthfully, that’s what food is. 

Struggling with a hormonal imbalance? Eat delicious, real whole foods.
Suffering with fatigue and low energy? Eat delicious, real whole foods. 
Consumed by sugar cravings? Eat delicious, real whole foods. 

Ok, you get the idea. Food is fuel and it can truly help you to heal your body and reach your health goals. 

As a nutritionist that’s worked with hundreds of people over the years, I know firsthand how food can play a role in someones health. I’ve seen what a diet full of processed, high sugar and artificial junk can do. 

I experienced it firsthand too!

From my late nights of bingeing on fast food, to my uncontrollable cravings for sugar, and my not-so-pleasant PMS symptoms, I struggled with a ton of imbalances. 

It wasn’t until I ditched the junk and swapped it for vegetables, quality protein, healthy fats and some healthified treats that I felt like a new person. PMS symptoms disappeared, my energy levels soared and my skin started to glow!

So are you ready to recharge your health and join the 21-Day Delicious Detox?

Here’s what you get for joining:

  • Delicious Detox Meal Plan & Recipe Guide – this 80+ page guide contains your 3 week meal plan and all of your delicious recipes like Pumpkin Pancakes, 30-Second Energy Bites, Paleo Berry Crisp, Apple & Turkey Breakfast Sausage and so much more!
  • Essential Guide to Detoxing – ever wanted to know more about liver detoxification? What about enemas and gut health? Or how to identify food intolerances? Well, this comprehensive guide covers it all. I share all my tips and tricks for achieving optimal health and detoxing the right way.
  • The Qualitarian Life eBook – my heart and soul went into writing this 200+ page book. From sex, to sleep, to body care and food quality, this is one very comprehensive book that teaches you about all the important aspects that make up your health. You’ll be armed with my incredible knowledge and wisdom by reading this book and best part is, you’ll become an expert yourself!

So head over here to join the detox today! I’d love to be a part of your detox journey 🙂

Click here to join the 21-Day Delicious Detox today!!

 

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Non-Toxic Lemon Multipurpose Cleaner

Toxins are everywhere, whether we like it or not. 

In our body care products, food, homes, in the air we breathe and in our house hold cleaning products. 

When it comes to cleaning our house, not only should it be hassle free, but safe too! Between animals and kids licking, touching and coming into contact with just about everything, we should be extra cautious with the products we use in our home. 

This is why I love using essential oils and making my own non-toxic cleaning products. 

Not only is it safe and toxin free, but it’s cheap!

By using a few common household ingredients, you can whip up a multipurpose cleaner for your entire house and in turn, ditch the chemicals that are lurking in many common brands. 

These chemicals enter into our blood stream through our skin and create internal chaos. From disrupting our hormones, to damaging the gut lining, to inflammation and overloading our liver, our bodies need to work extremely hard at eliminating these chemicals. 

And our bodies need to do this everyday, all day. Every minute of every day our bodies (our liver in particular) needs to work hard to eliminate toxins. It’s a very intense and exhausting process, especially if you’re using toxic products and eating toxic food day in and day out. 

Our livers can easily become overworked and overwhelmed. 

But the good news is that my 21-Day Delicious Detox is launching on Wednesday September 9th (mark your calendars), and it contains a full 3 week meal plan and delicious recipes that help to support your liver, gently eliminate toxins and maintain optimal hormonal health. Food is healing and that’s just what this detox is all about. Healing your health and igniting your energy so you can take on the world (and all the toxins that come with it!). 

Plus, by joining the 21-Day Delicious Detox, you’ll get access to my Essential Guide to Detoxing eBook which contains a ton of information and protocols for supporting gut health, optimizing liver health and truly understanding how detoxification works and what you can do everyday to support your body. It’s a thorough guide and contains many protocols you can easily include everyday. 

Also, I’ll be gifting you with my Qualitarian Life ebook, which is a comprehensive guide that dives deep into how to optimize your diet, sleep, sex life and most importantly, it contains a detailed chapter on all things body care! Yup, I show you exactly how to create your own non-toxic body care products and household products, like laundry detergent, carpet cleaners, floor cleaners and so much more! detoxpromobooks

It’s crazy to me that there no laws requiring manufacturers of cleaning products to list harmful ingredients on labels or test them for safety. So it’s up to you to keep your home safe.

That’s why my non-toxic lemon multipurpose cleaner is amazing! It’s a natural disinfectant and can tackle many household messes! 

Non-Toxic Lemon Multipurpose Cleaner
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Ingredients
  1. 1 cup water
  2. 1 cup white vinegar
  3. ¼ cup witch hazel
  4. 20 drops lemon essential oil
Instructions
  1. Pour all the ingredients into a spray bottle. Use a funnel to make the pouring easier, but it’s not necessary. Shake before each use.
Notes
  1. *Use this cleaner throughout your kitchen and bathroom on everything from floors, mirrors, counter tops and appliances, but not on granite or marble counter tops! These surfaces are porous and can be damaged easily with acidic ingredients like vinegar or harsh chemicals like bleach.
Holistic Wellness https://holisticwellness.ca/
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Roasted Red Pepper Hummus

Ok… so I’ll admit it. 

I’m pretty obsessed with hummus. Like all kinds. 

Aside from just dipping Mary’s Jalapeño crackers into it (which I do often), it can easily be used for so many recipes. 

I love spreading it on my toast and then topping it with a poached egg, or spreading it on my favourite raw sun-dried tomato wraps and adding in some roasted chicken and sliced veggies. Both are great recipe ideas for any meal of the day!

Plus, it’s easily transportable when travelling or heading out for an afternoon. Pack it into a container, chop up some veggies and you’re golden!

Bottom line, I love it.

With my 21-Day Delicious Detox launching in just a few more days, I wanted to provide you with a delicious and healthy detoxifying recipe that you can enjoy guilt free. And if you don’t happen to be “detoxing,” you can still enjoy this recipe and all of the healthy benefits. 

Oh! and in case you missed my periscope where I share all about the important foods you need to include into your diet to support detoxification, you can catch it here.

So, moving onto those benefits, what are they?

Well… there’s plant based protein from chickpeas (great for balancing blood sugar), tons of vitamin C from red peppers (amazing for liver detoxification and skin health), fresh garlic (amazing for immune health and contains sulphur which is a detoxifying nutrient) and tahini paste (loaded with calcium which helps to strengthen your bones and ease PMS cramps). 

Um… need I say more?

This hummus is da bomb and I think you’re gonna love it just as much as I do. It’s not just any hummus, it’s a roasted red pepper hummus and it rocks!

Ok, so, let’s get to it because I know you’re dying to make it and try it on some gluten free toast with poached eggs. Yup… I knew I sold you on that one 🙂

Roasted Red Pepper Hummus
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 3/4 cup roasted red bell peppers (about 1 lb. peppers, roasted)
  2. 2 cans organic chickpeas/garbanzo beans (15 oz. each), drained and rinsed well
  3. 1/4 cup tahini paste
  4. 2 tbsp extra virgin olive oil
  5. 1 1/2 tbsp fresh lemon juice
  6. 1 1/2 tsp crushed fresh garlic (or more to taste. *Roast for extra flavour!)
  7. 3/4 tsp smoked paprika (or more to taste)
  8. 1/4-1/2 tsp sea salt
  9. 1/4 tsp cayenne pepper (or more to taste)
  10. Warm water as needed
Instructions
  1. First, you need to roast some peppers. Alternatively you can used jarred peppers, just be sure it's free of GMO oils and additives. Otherwise, preheat oven to 400 degrees. Line a baking sheet with parchment paper and lay peppers on their sides, stems pointing sideways. Place in the oven and allow peppers to roast for 20 minutes. Remove baking sheet. Using tongs, give the peppers a half turn, then place back in the oven for another 20 minutes. Check to make sure the peppers have fully roasted. The skin should be charred and soft and the peppers should look slightly collapsed. If they don't look ready, let them roast for a few more minutes. When they're done, remove baking sheet from oven and let them cool.
  2. Once peppers have cooled, add them to your food processor, along with the chickpeas, tahini paste, olive oil, lemon juice, garlic and spices.
  3. Pulse the ingredients for about 60 seconds, then process again until smooth. If mixture seems too thick, add warm water a tablespoon at a time and blend until desired consistency is reached. Taste the mixture and add more salt, lemon juice, cayenne or garlic to taste if necessary. Process again to blend any additional ingredients.
  4. Place in a bowl and allow hummus to chill. It tends to firm up while it chills.
  5. Serve with your favourite crackers or veggies or use as a spread in sandwiches or wraps.
Holistic Wellness https://holisticwellness.ca/
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How to Know if You Have a Hormonal Imbalance

I often hear from women that they are struggling with hormonal imbalances. 

Truth is, what does that really mean?

How can we really know what’s going on with our hormones and if something is off? 

Hormonal imbalances really mean different things to every woman, considering we are all so unique.

Some of us may be suffering with hypothyroidism (slow thyroid function) which can contribute to fatigue, slow metabolism and weight gain.

While some of us may be dealing with issues surrounding our period and cycle, such as heavy bleeding, missed periods or no periods, terrible PMS symptoms, short cycles, and so on.

Bottom line, hormones can be complicated.

But there are clues we should be paying attention to, which will help us to navigate our hormonal health and understand our bodies on a deeper level. 

It all starts with your period. 

Your period gives you clues into what is really happening with your hormones throughout the month. 

Your period is the first day of your cycle. To simplify understanding our hormones, let’s break up our cycle in 4 phases: Menstruation, Follicular, Ovulation and Luteal. Know these, remember these, love these. They tell you everything about your hormonal health. 

Let’s dive in…

Menstruation – Your cycle starts with your period. You bleed, you feel tired, lethargic, crampy, moody and bloated. No fun. During this time your progesterone takes a nose dive. Progesterone is what causes your uterine lining to shed, thus causing you to bleed in the first place. Your sex hormones also take a dive, causing you to feel not-so-sexy. So there’s a good chance your libido is pretty low at this time. 

Hormonal Imbalances – if your period comes roughly every 28-35 days. Cool. If it happens to be every 3 weeks, showing up around day 20 or 21 (early period), this could mean you have low progesterone. Low progesterone could be caused by a few things – estrogen dominance (basically you have too much estrogen relative to progesterone), stress or insulin resistance. A period that shows up every 35+ days (late period) could also be a sign of low progesterone. 

How Does Stress Lower Progesterone? – there’s a precursor hormone to progesterone called Pregnenolone. This hormone helps to make progesterone. However, in times of stress, pregnenolone has to decide whether it needs to make progesterone or be used for stress hormones, like cortisol. There’s a good chance that stress always wins considering it is seen as a “threat” to your body. Unfortunately, when this happens, all other sex hormones suffer as well. 

Follicular Phase – This phase lasts for roughly 7-10 days and begins right after menstruation. Initially, your sex hormones are low but begin to ramp up as you approach ovulation. Just before ovulation, as your sex hormones begin to raise, you’ll feel energetic, turned on and tuned it! Yup, your brain is focused and you feel like you can take on the world. This is thanks to testosterone and estrogen working their magic. As a bonus, your skin will be glowing and radiant thanks to an estrogen surge. 

During this phase, FSH is released (follicular stimulating hormone), which stimulates follicles in your ovaries to mature. These follicles contain your eggs. You may also notice that your cervical mucus is wetter and slippery during this time, which is key as you approach ovulation. 

Hormonal ImbalancesBeing that you are more sexual and energetic during this phase, if you aren’t it could be an indication that estrogen and testosterone are low. Both these hormones are key to having an optimal libido. It’s important to note that if you’ve had an early period or a late period, this could also mean that you’ve had a very long follicular phase which can be an indication of stress, illness, PCOS, dieting (weight gain or loss), or thyroid issues. 

Ovulation – I’ve talked about ovulation before in my sex post (and why your hormones need more of it). Click here to read that post and learn more. During ovulation, your body is in it’s most fertile phase. Your libido should be on fire! You may also find your cervical mucus is thick, slippery and egg-whitey. Your sex hormones are fired up during this phase, especially progesterone, which begins to rise and will continue to rise until your period. 

Ovulation is pretty much an all-or-nothing event. It happens quickly and for one day. Basically, your egg is released and it can’t be un-released. Make sense? After ovulation you will either have your period 2 weeks later or be pregnant. If you’re avoiding pregnancy, IT IS VITAL TO UNDERSTAND THIS PROCESS as you can then plan your ‘sex schedule’ around ovulation to avoid pregnancy instead of popping hormonal birth control (which will cause numerous hormonal imbalances, stop you from ovulating and shut down your estrogen and progesterone from functioning). 

Hormonal Imbalances – If you’ve ovulating, good news. If you’re not ovulating, well then you’ve had an anovulatory cycle which means you are not producing progesterone. This is quite common with PCOS, insulin resistance and of course, if you are not getting a period, this could be why. You need to ovulate in order to produce estrogen and progesterone. No period could also mean their is miscommunication going on in your hypothalamus (a gland in your brain). As you can see, your period is literally telling you what is going on with your entire body and hormone production.

Luteal Phase – after ovulation, your progesterone rises, estrogen levels dip and your now empty follicle restructures itself into a progesterone secreting gland called the corpus luteum. The corpus luteum grows into a 4-centimenter gland in one day. Your ovaries have a lot of work to do to build this gland!

Hormonal Imbalances the formation of the corpus luteum can be impaired by many things, from inflammation, stress, thyroid disease, insulin resistance, or by a lack in vital nutrients such as zinc, magnesium, selenium, vitamin D and iodine. ALL of these nutrients are vital for hormone production and for a healthy and fertile cycle. 

After your luteal phase, which lasts for 14 days, you are then back to menstruation and this amazing hormonal cycle begins again. See the chart/picture below to gain an understanding of your cycle and the hormones released during each phase. 

womens hormones

——> On hormonal birth control? Then you do not ovulate, you do not produce progesterone, you have no luteal phase and you do not produce a corpus luteum. Crazy right?

Our cycles are powerful. 

They can literally show us what is going on with our bodies, but we need to tune in and really pay attention. 

From nutrient deficiencies, to low or high hormone production, to high stress, to infertility, thyroid disease, inflammation, estrogen dominance, and so on, our bodies and our period can tell us where something may be off and needs to be investigated further. 

——> Symptoms you need to pay attention to (and ‘possible’ hormonal imbalances associated with each symptom). It’s important to note that these symptoms can be managed with the right micronutrients/supplements and diet: 

  • breast tenderness and swollen lymph nodes (estrogen dominance)
  • slow detoxification or constipation (estrogen dominance, low thyroid)
  • high cholesterol (low thyroid, inflammation, insulin resistance)
  • cold hands and feet (low thyroid)
  • cramping, bloating and digestive upsets (gut flora imbalance, nutrient deficiencies, low progesterone)
  • low libido or non-existent sex drive (low estrogen and testosterone)
  • blood sugar imbalances and sugar cravings (insulin resistance, high testosterone, PCOS)
  • headaches and mood swings (mineral deficiencies, dopamine, serotonin, gaba)
  • weight gain, especially in the midsection (insulin resistance, high cortisol, low thyroid)
  • PMS symptoms (low or high estrogen/progesterone, inflammation)
  • hair loss or thinning hair (low thyroid, high cortisol)
  • acne or facial hair (insulin resistance, high testosterone, PCOS)
  • fatigue, lethargic, can’t get out of bed (low cortisol, insulin resistance, low or high estrogen/progesterone, low thyroid)
  • abnormal pap smears, heavy bleeding, painful menstruation (estrogen dominance)
  • depression, hot flashes, vaginal dryness (low estrogen)
  • cysts, infertility, bloating or fluid retention (low progesterone)

Again, know that this can all be healed and managed with the right diet and the right supplement protocols. This is not to alarm you, but to make you aware of what is happening hormonally with your body/cycle so you can take the proactive measures to heal it for good!

Have questions or looking to get your cycle or weight on track with the right program? Email me at – samanthagladish@gmail.com and let’s set up some time to discuss your health and goals. I offer free 20 minute consult calls and look forward to being a part of your healing (and happy hormone) journey!

[arrows style=”arrow-7-2.png” align=”left”] Leave your questions or comments below and I’ll be sure to get to them shortly 🙂

P.S. you can check out my favourite hormone balancing supplement by clicking here.

P.P.S. Have you joined my Women’s Only Private Facebook Group? It’s free, and I’m there helping to answering your most pressing questions about your health and hormones. Plus, I hook you up with goodies, freebies and discounts. Click here to join my Women’s Only Private Facebook Group and connect with myself and hundreds of other women!

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This ONE Test Could Save Your Life

There is one simple test you need to ask your doctor for. It’s called CRP, otherwise known as C-reactive protein and it could literally save your life! 

CRP has long been used as a marker of inflammation in the body. High CRP levels are found in practically every known inflammatory state. Even if you have no symptoms of disease, elevated CRP levels may signal an increased risk for practically all degenerative disorders, including cardiovascular disease, cancer, diabetes and more (1-3).

The good thing is, you can test it and take the right steps to lower your CRP if it is high. Being proactive with your health and taking preventative measures is the best way to decrease your chances for developing chronic disease and inflammation. 

So what exactly is CRP? It’s a “marker” for inflammation and is manufactured throughout the body and found in immune cells, the liver and fat cells.

Typically, your CRP levels will be high during an acute infection or injury. This is a good thing as certain inflammatory molecules help speed the healing process and work to destroy any invading organisms.

However, when CRP is chronically elevated it can contribute to destructive chronic inflammation. CRP can help in determining the status of known inflammatory disorders, such as rheumatoid arthritis, Crohn’s disease, cardiovascular disease and inflammatory bowel disorders (4-6). 

In fact, in one study, women with the highest CRP levels had a 16-fold risk for developing diabetes compared with those at the lowest levels (7). Kinda scary right?

CRP is also associated with other cardiovascular related conditions such as high blood pressure and atherosclerosis (hardening of the arteries) (8).

What about weight? Unfortunately, most individuals who are overweight tend to produce more inflammatory compounds. Abdominal fat produces what’s called – pro-inflammatory cytokines, which leads to higher levels of CRP and increases your risk for developing disease. 

As you can see, CRP can determine a lot about your health, disease and inflammation. 

So what can you do about it?

First, you need to get your levels checked. 

I have all of my clients get this test done. In fact, I run a full blood panel for all of my clients who work with me. This way I can not only see their levels of CRP, but other things such as vitamin D, glucose, cholesterol, liver enzymes and detoxification, etc, all of which help me to design the right meal plan and suggest the right supplements. 

Secondly, you need to know what your levels should be at. 

Optimal CRP levels for everyone to strive for are under 0.55 mg/L  in men and under 1.0 mg/L in women. I’ve had clients in my practice with levels as high as 15. Through diet and with the right supplementation, these levels dropped significantly. 

Although these levels are the optimal range, most standard labs follow the ranges below:

  •  The “lowest risk” range is less than 1.0 mg/L 
  • “Average risk” is 1.0  to 3.0 mg/L 
  • The “highest risk” category is greater than3.0 mg/L 

Considering CRP is so closely related to cardiovascular risk and cancer, I’m sure you’re wondering what you can do to lower it. Well, there are a few very important things you can do right now, such as:

1. Exercise – this alone can help to lower CRP levels, especially with those suffering with heart disease or any type of cardiovascular related condition (9). This doesn’t mean you need to hit the gym 7 days a week at an all out intensity, but something as simple as walking can be extremely helpful. Combined with some strength training, you can help prevent heart disease and slash your risk of cancer, diabetes and lower inflammation. I’d say that’s a win-win!

2. Diet – well of course this matters! Considering that type 2 diabetes can be managed with diet alone, it’s safe to say that what you eat is pretty darn important. Quality is what matters here, so do your absolute best to avoid GMO foods and antibiotic and hormone induced animal products. And if you currently have diabetes or are pre-diabetic, I work specifically with clients to help them reverse their disease. If this is something you’d like to heal, let me know how I can help by filling out my online application here. 

When it comes to quality and your diet, know this – cows eat grass, not grains. Grain fed cows contain more omega 6 fatty acids, which are PRO-inflammatory. We want to avoid this!

Simply choosing more pasture raised and grass fed meats will ensure you are getting more ANTI-inflammatory compounds. Also, load up (and by load up, I mean ALOT) on vegetables. Incorporate a variety of raw and cooked vegetables. Snack on raw carrots, cucumbers and celery throughout the day, enjoy a large salad with mixed greens, arugula and spinach at lunch topped with some wild salmon or organic chicken breast. For dinner, roast some broccoli, brussel sprouts and cauliflower in some tamari or coconut aminos with onion and garlic powder. It’s simple, delicious and incredibly effective at managing inflammation and preventing disease. 

3. Supplement – There are some very effective anti-inflammatory supplements you can include in your regime. In fact, 2 of these supplements are actual herbs and you can use them in your cooking:

  • Turmeric – contains the active compound curcumin, which lowered CRP by a huge 6.4 mg/L  in a meta-analysis of 6 studies of patients with elevated CRP levels (10). You can simply add some turmeric to your scrambled eggs in the morning or to a smoothie. But if your CRP levels are really high, you’ll probably want to take a concentrated dose by supplementing with it. I personally like AOR Curcumin-95. 
  • Ginger – another amazing spice that can be added to smoothies, sautés and used in marinades, ginger helped reduce CRP levels in diabetic adults (11). This is a powerful anti-inflammatory herb and amazing when combined with cinnamon, another incredible spice great for managing blood sugar. You can simply add both of these to your morning smoothie. I like using Simply Organic Herbs and Spices. 
  • Magnesium – probably one of the most important minerals, this is one supplement that all of my clients benefit from. From managing PMS symptoms, to inflammation, to sleep, detoxification and stress, magnesium serves many important functions in the body. In fact, magnesium is essential in building and maintaining strong bones. It’s needed to help drive calcium into your bone (along with boron, vitamin D, zinc and many other minerals). I recommend Magnesium Bisglycinate from Can-Prev. In fact, many heart disease patients have very low levels of magnesium and too high levels of calcium in their blood. 
  • Probiotics – probiotics are simply bacteria. We are made up of bacteria and much of that bacteria lives and thrives in our gut. If your gut flora is high in ‘bad’ bacteria, which can happen from eating too much sugar, packaged foods, alcohol and stress, then these bad bacteria can take over causing gastrointestinal issues, digestive issues and effect mineral and nutrient absorption. It is vital to ensure you have lots of good bacteria, which you can get from eating things like kim chi and sauerkraut, or by taking a daily probiotic. I personally love Progressive HCP 70. 

You can take charge of your health and prevent disease by simply incorporating these lifestyle and diet recommendations today! Get your CRP levels checked and make it a point to do something about it if it happens to be high. 

We can work together to lower your CRP, inflammation and get you to your desired weight with the right meal plan, supplements and lifestyle adjustments. 

If you’re interested in working together and looking for a customized and individualized plan for your health, fill out my online application and I’ll be in touch to set up a complimentary call to discuss your health history and goals in more detail. 

In the meantime, be sure to check out the success stories and before and afters of my clients by clicking here. 


 

1. Trichopoulos D, Psaltopoulou T, Orfanos P, Trichopoulou A, Boffetta P. Plasma C-reactive protein and risk of cancer: a prospective study from Greece. Cancer Epidemiol Biomarkers Prev. 2006 Feb;15(2):381-4.
2. Poole EM, Lee IM, Ridker PM, Buring JE, Hankinson SE, Tworoger SS. A prospective study of circulating C-reactive protein,
interleukin-6, and tumor necrosis factor receptor 2 levels and risk of ovarian cancer. Am J Epidemiol. 2013 Oct 15;178(8):1256-64.
3. Pradhan AD, Manson JE, Rifai N, Buring JE, Ridker PM. C-reactive protein, interleukin 6, and risk of developing type 2 diabetes mellitus. JAMA. 2001 Jul 18;286(3):327-34.
4. Deodhar SD. C-reactive protein: the best laboratory indicator available for monitoring disease activity. Cleve Clin J Med. 1989 Mar-Apr;56(2):126-30.
5. Du Clos TW. C-reactive protein as a regulator of autoimmunity and inflammation. Arthritis Rheum. 2003 Jun;48(6):1475-7.
6. Vermeire S, Van Assche G, Rutgeerts P. C-reactive protein as a marker for inflammatory bowel disease. Inflamm Bowel Dis. 2004 Sep;10(5):661-5.
7. Pradhan AD, Manson JE, Rifai N, Buring JE, Ridker PM. C-reactive protein, interleukin 6, and risk of developing type 2 diabetes mellitus. JAMA. 2001 Jul 18;286(3):327-34.
8. Hage FG. C-reactive protein and Hypertension. J Hum Hypertens. 2013 Nov 14.
9. Swardfager W, Herrmann N, Cornish S, et al. Exercise intervention and inflammatory markers in coronary artery disease: a metaanalysis. Am Heart J. 2012 Apr;163(4):666-76.e1-3.
10. Sahebkar A. Are curcuminoids effective C-reactive protein-lowering agents in clinical practice? Evidence from a meta-analysis. Phytother Res. 2013 Aug 7.
11. Mahluji S, Ostadrahimi A, Mobasseri M, Ebrahimzade Attari V, Payahoo L. Anti-inflammatory effects of zingiber officinale in type 2 diabetic patients. Adv Pharm Bull. 2013;3(2):273-6.
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