I sure did love these things as a kid! As Easter approaches tomorrow, I know many of us will be eating them again. The ingredients in the U.S. Cadbury egg have evolved and drastically changed over time. The Cadbury egg is not the same treat that was made nearly 200 years ago. As time has evolved, the U.S. has changed their recipe allowing the use of artificial food dye. (Yellow #6). If you were to buy the U.S. Cadbury egg in Europe, it would contain a warning label that reads "May have an Adverse Effect on Activity and Attention of Children."  As parents, I know that would make us all take pause before putting them in the Easter baskets of our children. All Cadbury eggs made in the U.K. are naturally colored with paprika extract.  These U.S. made dyes (Yellow #6) are also contaminated with carcinogens. This is an extremely toxic ingredient to adults, but more especially to children.

When the Cadbury egg was founded in 1824 by John Cadbury, the company probably had a much different idea in mind.  Cadbury was touted as having a pure form of cocoa that provided health benefits. On their advertisement, it was listed that the Cadbury Cocoa sustained against fatigue, increased muscular strength and provided physical endurance. This is because they were using cocoa vs. the artificial colorings we see today.

It's too bad we can't all get them shipped in directly from the U.K. Until that day comes, you can make them yourself or enjoy with caution.

Jessica Johnston, IINHC
Self Theory Integrative Nutrition

Could your pots and pans be making you sick? The short answer is.....yes!

Nothing is worse than hearing about somebody who spends a lot of money on organic foods, then turns around to heat it up in a toxic nonstick rusted pan.. It is difficult to think that we pay so much money for organic (pesticide free) food, only to feed it some juicy metal toxins. Often times what we don't see or know, becomes our reality. The pesticides found in conventional produce can prove to be equally as damaging as the metal leaching out from our cookware.

Did you know that there are some pretty significant health risks to heating food up in toxic cookware? Doesn't matter if it is low heat, medium heat or high heat....it is all bad. Studies have shown that there are some pretty significant long-term health risks ranging from Alzheimer's, organ damage and even cancer....just to name a few.

We will briefly uncover what the most toxic cookware is to buy. We also give you full permission to toss them to the recycling bin and say goodbye.



1. Copper. It is the new thing right now. You see it everywhere you go. Copper is a soft metal and it is coated with nickel. The problem lies with the coating of the cookware. Ingesting it in small amounts is ok, but with daily cooking with it could be potentially dangerous. Many times these types of pans get scratched up while cooking or cleaning it. This is when the real danger begins. The tiny scratches open up a place for the release of metal toxins into your food. Furthermore, this type of soft metal is easily dissolved by some foods, particularly the foods with a high acidity level. This just feels like a risky option.

2. Aluminum. This is a controversial cookware. Some research say it is safe, while others state it is far too risky. I am personally on the fence with this one, so I just don't bother with it. Some reports say it is a dangerous for your brain’s sake. Autopsy reports found unusually high levels of aluminum in the brains of people with Alzheimer's. More and more research is surfacing about the link between excess aluminum and brain health. Aluminum is known to be a toxin to the body, so another words.....it doesn't compute.

3. Non-stick or Teflon. In my opinion, this is DEFINITELY the most toxic one of the bunch. It is also the most widely used since it doesn't take much to clean it up. We are definitely a society of convenience, right? But there is a high price to pay for having the quick convenience of doing those dishes. These pots and pans are coated with fluoropolymers. When given some heat, they give off perfluorooctanoic acid (PFOA). PFOA is a carcinogen, which is shown to potentially cause issues with the endocrine system and induce tumors in the liver and pancreas. The coating of this cookware begins to release toxic gases when it reaches between 464 - 680 degrees F.

So, what is the best cookware to buy? We always recommend choosing a high quality 430 stainless steel, and/or a ceramic coated cast iron. If your iron levels tend to run high, use caution when cooking with cast iron. When I am baking in the oven, I also use a clear (non-painted) glass - which I also feel is completely safe.

Here are the top recommended brands we suggest you buy.

All-Clad Stainless Cookware
Calphalon Stainless Cookware
Lodge Cast Iron

Based upon my research these brands have been shown to contain the least amount of toxins and provide the highest level of safety. Many of these can be purchased through Amazon and at a variety of local retailers.

Written by Jessica Johnston, IINHC



 

One of the most common questions we receive these days is about intermittent fasting. Intermittent fasting (or also known as cyclic feeding) is a dietary theory that is gaining so much popularity. It seems like just about everyone we speak to these days is trying it.

Intermittent fasting is really nothing new, except it had been forgotten for a period of time. Fasting is one of the most ancient healing traditions in human history. It has been practiced by almost every culture and religion. The reported benefits of fasting range from weight loss, hormonal balance, endurance, stabilize insulin, normalize ghrelin levels (hunger hormone), lower triglyceride levels, and reverse aging.

So, what exactly is FASTING and what do you do?

Fasting involves eating most of your calories within a specific window of time. There are different types of fasting options out there and I will say - it is NOT for everyone.

One of the biggest issues we see with fasting is people skipping out on their daily breakfast. There have been numerous studies and trials that have repeatedly shown that skipping out on breakfast is not always the best idea. As fasting is growing in popularity, we see a growing population of people just skipping this very important meal. Do you remember when Mom told you how important it was to eat breakfast before school? Well she was right.....

Skipping breakfast is disappointing for weight loss, it also decreases sensitivity to the hormone insulin and worsens blood lipids. These side effects are further intensified when people skip breakfast, eat a small lunch, then go for one big meal in the evening. Research continues to show that breakfast-eaters tend to have lower rates of heart disease, high blood pressure and high cholesterol. In a recent study performed by the University of Hohenheim in Germany, they found that people who regularly skip out on breakfast show higher inflammatory markers and insulin resistance after eating lunch.

Furthermore, they found that people also oxidized more fat, meaning that their bodies store up more fat reserves on the days breakfast was skipped. The study concluded that because chronic inflammation is known to affect insulin sensitivity, skipping breakfast does indeed create metabolic impairment, which creates risk for obesity and type 2 diabetes.

We ask that if you have any level of interest in intermittent fasting, you take the idea of skipping breakfast into caution. Timing means everything with a fast. Studies have shown that if you are looking for a way to burn those unwanted fat cells, eat your dinner early. If you are interested in fasting, try only eating between the hours of 9am-5pm. With this approach, you can still enjoy all the benefits of fasting without metabolic impairment.

We do NOT recommend fasting for:

- Individuals with an Eating Disorder
- Pregnant Women of Newborns
- Individuals with Type I Diabetes
- Extreme Athletes
- Individuals who are Underweight
- Children
- People taking Medications (Anti-Seizure, Corticosteroids, Diabetes)

If you are interested in trying some sort of fasting program, we recommend you work with us and determine what might be the best option for optimizing your SELF THEORY. As always, we recommend you also consult with your physician.

Let us explain about the three most popular types of fasting options there are in a little more depth:

Time Restricted Fasting (TRF) - MILD FASTING

This type of fasting is controlled by our very own circadian system. We basically allow the daylight to tell us when it is time to eat. When the sun goes down and we see nothing but darkness outside, we refrain from consuming anything. Our ancestors likely followed a protocol that looked similar to this. Today our society has been disrupted by working long hours. We eat out largest meal when it is dark outside and often time indulge ourselves in foods that serve our body no purpose. If you are interested in fasting, this is probably the best place to experiment with your body and start.
Following a TRF type of fast has been shown to decrease fat and help with muscle mass retention. 

Intermittent Fasting (IF) - MODERATE FASTING

This is a form of fasting where a person will fast for an interval of time. The most common type of intermittent fast is what we call the 16-8 protocol. For example, this would entail eating all your food in a 8 hour timeframe, then not eating or drinking anything with calories for the remaining 16 hours.

Another popular form of intermittent fasting is called the 5:2 fast. This is where people often take a couple days off in the week and refrain from any form of eating. During this fasting period, people may only allow themselves to sip bone broth or some type of beverage that provides detoxification benefits. This type of fasting is not for everyone, so know your limitations. This type of fasting has been shown to extend life span, reduce stress and promote visceral fat loss. It can also promote cellular regeneration and rejuvenation.

Periodic Fasting - ADVANCED FASTING

Periodic fasting is basically fasting for a period of time; it can be anywhere from 3-7 days. This type of fasting is not for the average person.  You really have to have some experience with it. If this is your first time doing a fast, we would not recommend starting out with this approach.  Start with a TRF fast and gently work your way up. The research on this type of fasting probably proves to have the most benefit. The greatest reports have shown the body is given more time to reduce inflammation and chronic disease development.

Always listen to your body and know your limitations. When done properly, fasting can prove to be an extreme benefit to your overall health.  

Written by: Jessica Johnston, IINHC
Self Theory Integrative Nutrition