Ask Me!

Ask me any questions you have about diet, nutrition, holistic health, or treating health concerns naturally. Have a question about herbs, vitamins, organics, food supply? Ask me. Want to know how to treat heartburn without drugs? Ask me. Do you want info about the best way to kick off a successful weight loss program? Ask me here!

1. Rating: +1

   

   Do you offer gift certificates?

   Thanks for your question. The answer is yes, I do offer single or 3-session consults as gift certificates, but I ask that you confirm that the person for whom you are purchasing is interested in and motivated for nutritional consultation. Please visit my consultation page to purchase single or a 3-session package, and visit my contact page to give me the recipient's contact info.

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   I am 20 years old and have acne. I have tried cutting out sugar, dairy, and gluten but it still doesn't go away. I have also tried herbs to cleanse my liver (milk thistle and dandelion). Do you have any suggestions that would help me clear my skin? Thanks.

   Acne can have many causes. A congested liver could very well be the cause, so you had the right idea by doing a liver cleanse. Food allergies are also implicated, but it may also depend upon how long you removed those foods (could take several weeks to see results before those foods are cleared from the body) and how long you did the liver cleanse (3 weeks is optimal) and the methods you used. Do you eat a lot of soy products? Many people have soy allergies or cannot process the excess plant-based estrogens in soy, which could cause break-outs. Are you having regular bowel movements, 1-2 daily? Sluggish bowel function causes toxins that were meant to be excreted to be reabsorbed into the body, and skin eruptions can result. Try adding more fiber to your diet, and make sure you are drinking at least 64 ounces of water daily to help flush toxins. A female hormonal imbalance can also cause acne. Consider saliva testing to assess your hormone levels, especially if you have other menstrual issues like painful periods or irregular cycles. You can contact me for more info about this. Certain nutritional deficiencies can lead to acne--zinc deficiency is a big culprit. Make sure you are getting enough protein (red meat and lamb are best sources; pumpkin seeds are a good veg source) and are taking a multi-vitamin/mineral. Finally, take a look at your products: what kind of soap/creams/makeup are you using? Some have harsh chemicals that are toxic and may cause breakouts. Use organic and/or chemical-free skincare.

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   I am 24 years old and have been suffering from excessive, sulfur/rotten egg smelling flatulence, tender stomach, and fatigue for over 2 years. Just recently the doctors discovered that I had a parasite (dientamoeba flagilis) which they think I picked up from a trip to the slums of Africa 4 summers ago. I was medicated to kill the parasite but it did not help. I've been tested for every other stomach condition possible and everything has come up negative. Any suggestions?

   Thanks for your question. I am sorry to hear about your parasitic infection! I speak from personal experience when I say I know what you're going through. Have you re-tested since you took the round of antibiotics? I recommend a stool test that will screen you for entamoeba hystolitica, blastocystis hominis, cryptosporiduim, giardia, c difficile, and candida albicans. First off, one round of treatment may not do the trick. Also, I have my clients follow up a course of meds for parasites with an anti-parasitic herbal treatment for about 6 weeks to ensure the bugs are gone. Some of these nasty infections move to different parts of the digestive tract, or sometimes migrate through the lymphatic system to other parts of the body, where they can hide. One round of meds may be too short to kill it all off. Secondly, to ensure success, it is VERY important to prep the body before undergoing treatment with proper diet and lifestyle to boost immunity and reduce inflammation in the gut. Third, candida overgrowth goes hand in hand with parasitic infections, so it could be likely you have something else going on in addition to the initial infection. Contact me if you'd like more information about the stool testing for parasites. I work with a number of doctors who specialize in treating these infections, and I can also order and analyze the stool test for you.

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   Recently I have been having some horrible digestive issues: Heartburn, Acid Reflux, a feeling of being too full and then getting real hungry, shortness of breath at times when feeling full, etc.. I have really bad anxiety so all these symptoms keep me on the verge of a panic attack.. Therefore I have zero energy! I recently have been trying ro really watch my weight and exercise everyday but my body almost seems to be working against me.. Do u have any suggestions?? My doctor has me taking a daily Prilosec but that obviously isn't working too well..

   Sorry to hear about your anxiety & digestive issues! I know how crippling that can be. Let me explain what is likely occurring: your adrenal glands regulate your immune system, the majority of which is in your digestive tract. During periods of stress, cortisol, the main stress hormone produced by your adrenals, shoots up and causes immune function to be disregulated, making you more susceptible to pathogens in the gut, which is your body's first line of defense against foreign invaders. Frequent heartburn/reflux is often caused by a nasty bacteria called h. pylori. You often get it from food, and it is usually killed by your stomach acid, but when your immune system is weak, it survives and proliferates, causing symptoms like heartburn. The cortisol imbalance I talked about earlier can cause anxiety, panic attacks, depression, fatigue, insomnia. It sounds like you have some adrenal hormone imbalance, leading to your anxiety/panic, and likely a digestive pathogen or some food sensitivity issues as well. We solve these problems by rebalancing the adrenal hormones and doing a digestive cleanse using herbs to kill the pathogens. Prilosec or anti-anxiety drugs do not address the underlying issue: they only put a band-aid on the symptoms. Contact me for more information about how to get started on reversing these problems by addressing the source of what is causing the issues. Good luck!

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   My mother's natural estrogen replacement went off the market and she is trying to find another natural hormone replacement. I believe she was using Bioentopic estrogen and progesterone creams which worked really well for her. Do you know of another natural hormone replacement that you would recommend for her? She really doesn't want to use synthetic medications. Thank you!

   I like the Phyto-B product from Bezwecken. It contains natural estrogens derived from licorice, and natural progesterone from wild yam. I do not recommend creams, because they can build up in fatty tissue and can be stored in the body, over time leading to too much progesterone, which can have nasty side effects! I believe you can order the Phyto-B online, and we also carry it.

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   What are your thoughts on oil pulling detoxification? I had never heard of it until a friend shared this link with me: http://www.naturalnews.com/028266_oil_pulling_detoxification.html

   Oil pulling is based on an Ayurvedic method of swishing/gurgling sesame oil (usually) in the mouth to pull toxins from the body. Sesame oil can be quite therapeutic to use as a body oil or in a neti pot to clear nasal passages, but I haven't heard of any dramatic effects achieved specifically from oil pulling. It is certainly not detrimental and very well may contribute to the health of the mouth, but I always recommend tried and true liver cleansing herbs combined with a gluten/dairy/soy/sugar/caffeine-free diet to detox a couple times a year. Using spirulina/chlorella supergreens powders and cleansing herbal teas can help keep the liver clear after the detox. Thanks for your question!

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   I am a healthy vegetarian from birth and an animal rights activist, but from seeing the experience of some people who have tried to be vegetarian (especially people of ethnicities heavily or almost exclusively dependant on meat), I believe that some people cannot remain healthy without meat. This fact seems largely ignored by most groups promoting vegetarian diets, at least in America, but I believe it is something that needs to be addressed within the animal rights movement especially if there is a possibility of finding a means of providing whatever nutrient is lacking for those who wish to give up meat but are unable to. I read your article about your attempt at a vegetarian diet and was wondering if you might have any ideas about exactly what nutrient is lacking for people with this issue or if you knew anybody to whom I could inquire further. Thank you very much, Ari Warren

   This is a great question. If you read this blog, you'll probably notice that I mention Metabolic or Nutritional Typing quite frequently. The science behind this philosophy is simple: one diet does not fit all. We are all biochemically different and have different macronutrient needs (we all need different ratios of fat, carbs, proteins). Someone who is a fast oxidizer (has a high metabolism) needs more high purine (meat) protein than a slow oxidizer. The three types are protein type, mixed type, or carb type. Carb types may thrive on a vegetarian diet because their physiology does not have a great need for high purine foods; they do best on carb-based foods like legumes and grains. A protein type would crash on this diet, because high carb vegetarian protein sources aren't giving them the type of protein they need--they thrive on lower carb diets with meats and lots of low carb veggies.

   To answer your question, it may not necessarily be a nutrient that is lacking, although many vegetarians and vegans may be low in zinc or B vitamins if they are not careful about diet planning. A protein type will simply feel crappy on a vegetarian diet because plant-based proteins aren't providing them with the high purine proteins they need. And the body's needs change over time, during times of great stress, for example, when we need more protein. In addition, if the person struggles with anxiety, panic attacks, or depression, more protein is called for because there are usually neurotransmitter deficiencies, and our neurotransmitters are synthesized from amino acids in proteins.

   I personally was a vegetarian for about 13 years, which is a pretty long "attempt," and consumed many soy products during this time, which caused a lot of hormonal imbalance. Once I learned my exact needs, learned to avoid processed soy, and fixed my imbalances, I discovered I was a mixed type, so I'm somewhere in the middle. My personal belief is that our country consumes too much processed and unsustainably produced protein (like fast food, hot dogs, cold cuts, etc), and in choosing meat, one should strive to always buy organic and locally grown. Mixed types like myself get away with using meat as more of a condiment, but as I've said before, one size doesn't fit all. Hope this helps.

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   I am a 20 year old male and recently my college has made it so they only use soy oil in the cafeteria and they use it in great quantities. I know all of this excess estrogen from the soy is holding me back from achieving my health goals and I was wondering if you knew of any supplements to safely either regulate my hormones or block excess estrogen?

   This is an excellent question, and good for you for noticing and taking an interest in how your college is preparing its food. Soy is a very controversial subject, and one about which I feel strongly. Soy is everywhere in our food supply, like corn, and can cause some real health problems. The reason many restaurants and cafeterias choose soy oil is because it is very inexpensive. But soy oil is highly refined, and I discourage its use because I believe it is not health-promoting. Soy oil is processed using chemicals and high temperatures, rendering it rancid and damaging to arterial cells.

   You are right to be concerned about the phyto-estrogens (plant-based estrogens) in soy, but I can tell you that soy oil does not contain as high a level as foods that contain the protein portion of soy. Oil does not contain any protein: it is a fat, and the fibrous & protein portions have been separated out. It does contain some plant-based estrogens, but not as much as, say, a soy protein-based veggie burger or a smoothie made with soy protein isolate.

   My suggestion to you is to take action. Write a letter to your school's administration voicing your concerns about the quality of food in your school's cafeteria. Suggest other alternatives, such as coconut or olive oil. Offer up research. A great resource is http://www.wholesoystory.com/ and www.westonaprice.org. Are there other oil free options for you for meals in the cafeteria? Like roasted chicken and salad greens? Brown rice? Beans, lentils, steamed vegetables? Can you cook in your dorm? Get creative. Make smoothies with a blender and whey or rice protein in the morning, and get a hot plate or crock pot to cook with. And take action. To answer your question directly, I do not recommend using any supplements to offset the effects of plant-based estrogens in food. The best method is to remove the soy from your diet.

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   I am really enthusiastic about this site. I have Diverticulytis and I am finding great info here. I was wondering what your opinion is on Splenda? It is a sweetener . Also, what kind of swertener do you recommend for ice tea.

   Splenda is an artificial sweetner made from sucralose, which manufacturers say is "made from a process that starts with sugar." It is not natural and undergoes chemical processing in a lab. The result is a type of sugar molecule that does not occur in nature, and therefore your body does not possess the ability to properly metabolize it. I strongly recommend you avoid Splenda and other artificial sweetners such as Equal or Sweet n Low. NutraSweet & Equal contain aspartame, which is a neurotoxin (toxic to your brain) that may cause headaches and other health problems. These artificial sweetners have not been thoroughly studied by the FDA, so essentially we the human population are the guinea pigs. Many people experience adverse reactions to the chemicals in these sweetners: skin rashes, heart rhythm issues, headache, dizziness, nausea, to name a few.

   My motto is, "if it hasn't been around for thousands of years, don't eat it." I tell my clients to eat real food that hasn't been created or processed in a lab. The food you should eat comes from nature--from trees, plants, out of the ground, or from animals that have been humanely raised. If you can get it from a farm or a farmers' market or out of your garden, fine. If it comes from a package or a box, or has ingredients you cannot pronounce, avoid.

   If you would like to sweeten your tea, use stevia, a natural sweetner that comes from a plant. Find it at your natural foods store. You can also use raw honey, but not the kind that comes in a plastic bear. It has been heated and the beneficial enzymes destroyed. Go to your local farmers' market and get raw, unfiltered honey from local bees. Your body will thank you!

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    V-8 Fusion? Good idea?. Pink Salmon chicken of the sea ,Ingredient= Pink salmon water, vegetable broth ( continent soy) and salt product from Thailand ?

    The short answer is no, not a good idea. In theory, fresh fruit & vegetable juices are good when they are made from fresh produce that hasn't been pasteurized, which kills all the beneficial enzymes. The good thing about V-8 Fusion is that it has no added sugar, but the "lite" varieties contain artificial sweetners which are a BIG no-no. I got hold of a label and saw that regular V-8 Fusion contains "natural flavoring" which is code for chemicals like MSG. In short, this is a highly processed product (what exactly are clarified bananas?) that I would avoid. If you want a juice on the go, head to a juice bar where they use fresh, whole produce that is juiced right there. Or make your own and bring it with you. Also be aware that fruit juices are basically straight sugar, as they've had the fiber stripped from them. Vegetable juice has less sugar obviously, but it's best to drink them with a meal or snack so that you do not get a direct sugar hit.

    As for the canned salmon, check the sodium content. These products are often high in sugar. Canned foods contain toxins like BPA that leak from the can linings and can cause health problems down the line. Additionally, you mention it has some kind of soy ingredient included, and I don't know what purpose that serves. Preservative?

    My bottom line rec is to avoid processed foods. These foods are processed. The canned salmon is likely the lesser of the 2 evils here, and if you can find canned WILD salmon (not farmed, contains chemicals) at a Whole Foods or other health food store, that is a better bet since they stock healthier alternatives to mas produced and processed foods. Obviously canned foods are a convenience, especially if you don't have time to cook one night in a pinch, but I wouldn't use them on the regular.

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    I try to stay away from gluten for the most part but love english muffins and tortillas made with spelt. What do you think about consuming spelt a few times a week? Is it a friend or foe? Thanks.

    This depends largely on your health status and why you choose to avoid gluten in the first place. If you have any digestive issues, you should stay away from gluten, so that means spelt is out, even a couple times weekly. If you are gluten intolerant or gluten sensitive, you should also avoid spelt. Try the brown rice breads or brown rice or corn tortillas. It is very easy to find gluten free breads & muffins on the market!

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    I have questions about oils/ fats. I am a new holistic nutritionist, and have read so much conflicting information. Questions: Can you bake with ground flax seeds? What is best to bake with butter or oils? No canola? Why. What oils are best, and most economical. Saute with Olive oils. Can you bake with olive oil? Could you suggest any reading material on this subject. Thank-you so much. Candyce Roach

    Great questions! I write a lot about fats on this blog, you can run a search and find a lot of info. You are correct, there is a lot of conflicting info out there. I'm sure that as a nutritionist, you know that processed or refined oils are out. These are the corn and soy blends and "vegetable" oils you find in plastic jugs at the store. They have been heavily processed with chemicals & are high in the omega 6 fatty acids that we already get too much of. As a general rule, saturated fats are best for high temp cooking. These fats are the most stable due to their molecular structure and are solid at room temp (butter, ghee, coconut oil). Monounsaturated like olive oil hold up to medium heat like lower temp saute and baking. Polyunsaturated oils like flax should never be heated--they are too delicate. Flaxseeds are fine to bake with, however--I grind them first and use them mixed with hot water (about 1 tbsp flaxseeds and enough hot water to make 1/2 cup) as an egg replacer. Canola is always out. Read more about that here: http://www.maryvancenc.com/2008/10/canola-is-not-a-healthy-oil/
    The best fats to use are coconut oil, butter, ghee, olive oil, sesame oil, nut oils (avocado, walnut), flax oil--all whole foods-based oils that are unrefined and not processed with hexane and other chemicals. Know Your Fats by Mary Enig is a great read, as is Fats that Heal, Fats that Kill by Udo Erasmus.

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    I eat wok stir fry tofu every day for lunck. I make it wilthginger and garlic only. What oil do you recommend I sue to heat? Is olive oil spray out? Is it ok to eat tofu every day?

    First off, I don't recommend that you eat the same foods every day and especially not tofu. Eating the same thing every day can lead to food allergies and deficiencies. Processed soy like tofu can lead to serious hormonal imbalances. See my article on soy here: http://bit.ly/12Rx1l
    Regarding oil to use for stir-fry, coconut oil is a good choice because it stands up to high heat well. Olive oil works well for medium heat, then use vegetable or chicken broth as needed to prevent sticking. Finish with a little sesame oil for flavor.

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    I need some new snack ideas as well as suggestions for getting off of ice cream at night! I have been eating ice cream every night since I was 5 years old. As far as snacks go, I usually have an apple and almond or peanut butter, Wallaby Plain Yogurt and blueberries, or Ezekial cereal and almond milk. I would love to more ideas! Also, what is your feeling on having a cup of coffee a day? Also, I was going to email you on your contact page about Bauman College. What was your experience like? I live in Kansas City and am thinking about starting the program from a distance. Do you feel that it set you up for what you wanted to do? Are you busy and feel fulfilled? If you get a chance, I would love to hear from you! Also, I love the recipes that you posted on your website! Thank you! Stephanie

    Hello Stephanie & thanks for you question. I will address the ice cream issue first off. You should not eat the same foods every day, as food allergies can develop that way. If you crave ice cream every night, there could be a couple things going on: imbalanced blood sugar causing your sugar cravings, a dairy allergy driving you to consume dairy, or low feel-good chemicals in your brain that cause cravings and drive you to consume dairy before bed so you can sleep. I would say try 2 weeks without dairy, then add it in on day 15 and see if you react--this is how you tell if you have food allergies. If you experience bloating, sinus issues, or fatigue or anything unpleasant after you reintroduce it, you are sensitive to it. If you have trouble with the cravings, make sure you are getting enough protein and take extra minerals or L-glutamine to help with the cravings.
    Regarding coffee, I don't have a problem with it in moderation, but if you are prone to anxiety or insomnia, avoid it and address adrenal health.
    Feel free to email me privately about Bauman College: info@maryvancenc.com

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    Hello! This time of year I start to want to make bean soups. I love beans, and my body seems to handle them well, but the other people I cook for (my husband and son) can't seem to digest beans very well at all. I was thinking of buying Beano, but I wasn't sure what it was, how it worked, or whether it interferes with nutrition. Is Beano a good strategy for people who turn beans directly into gas?

    Have you tried soaking the beans overnight before you make soups & stews? Soaking the beans increases digestability & can be a great strategy for folks that have gas or bloating after eating them. Same goes for grains, nuts, and other legumes such as lentils. I recommend soaking overnight in filtered water. If you are using canned beans, some are prepared properly (pre-soaked), others are not, so it's a good strategy to buy beans, soak them, and use those in your soups & stews.
    Beano is just a digestive enzyme that helps your body break down & digest foods. Some people have insufficient stomach acid or insufficient digestive enzymes needed to break down foods, so a digestive enzyme can help. Beano is not a great quality supplement, but it would probably solve the problem. I recommend sourcing all products from a practitioner, as the over-the-counter quality is less than ideal. Or, go to your local health foods store and ask a worker there for a quality digestive enzyme supplement. Happy cooking & eating!

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    Hi, my name is Stephanie Nunn and I am 19 years old. I was just wondering how i should go about getting into holistic nutrition as a career. I am interesting in alternative ways of healing and i am just curious how you got into it yourself. I am reading books and blogs and trying to educate myself as much as i can but im not sure if im going about it in the right way. If you have any tips that would be awesome!

    Hi Stephanie,
    congrats on your interest in health & wellness at such a young age! As for my background, much like you, I started reading about holistic health & wellness in my teens. I became a vegetarian at age 15 after attending an animal rights workshop, and I quickly became anemic after subsisting on little more than rice & ramen noodles. It was this experience that made me realize the connection between diet and health (I am no longer a vegetarian). I read everything I could about natural healing, from Dr Andrew Weil to Phyllis Balch. I gave a lot of unsolicited advice :) I was also interested in women's health and began interning in the education department at my local Planned Parenthood. When I moved out to California, I attended Bauman College (www.baumancollege.org) to become certified in holistic nutrition, and now I have a thriving practice here in San Francisco! I recommend you read books by Sally Fallon (Nourishing Traditions), Julia Ross, Ann Louise Gittleman, Phyllis Balch, Paul Pitchford, Thomas Cowan. See my "recommended reading" page for good book recs. Also, get an internship and a mentor. These two factors are invaluable--a mentor is a must! And research schools in your area. Many have distance learning programs. Good luck!

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    Hi, I would love to kick the white flour, whole wheat flour, gluten,sugar habit. My problem is, I love bread, and my toast in the morning. Is there any type of bread at all that would make a healthy alternative for toast in the morning? What do you eat for breakfast? Thank you so much, Leah

    Excellent question & congrats on your quest to kick the refined crap. A couple things here: first off, consider doing a 21-day sugar detox to rid yourself of cravings. This is a great way to kick off your gluten and sugar-free venture. By eliminating sugar, gluten, and all forms of sugar & sweets, you can re-train your taste buds & the hormones that cause you to crave sugar. Let me know if you'd like more info about this! I lead clients through sugar detoxes regularly. Secondly, you can switch out toast for gluten free brown rice bread, which is excellent toasted. I like it with coconut butter (try Artisana brand). I do caution you, however: by going gluten & sugar free, don't look to replace all the gluten-containing foods you ate--these are still refined foods that can exacerbate sugar cravings and lack protein; rather, switch them out for whole foods like veggies and protein. For breakfast, I usually have a protein smoothie with spirulina, or I'll sautee some chicken apples sausage (organic of course) with spinach. 5 minutes to make! Good luck.

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    Hello, I would like to know if you have a degree in nutrition from an accredited school? Also, when you do recommendations for vitamins/supplemts/herbs, what product brands are you endorsing? Thank you in advance. Janie

    Hi Janie,
    I am a certified nutrition consultant and received my accredation from Bauman College here in California. As for supplements, I use many different companies, and most are available to practitioners only (not available over the counter--you must buy after a consult with a practitioner to assure you are using the products correctly). I like Designs for Health products, but I co-designed a line of supplements with Dr Daniel Kalish, and I mainly use this line now, as it is customized to support my programs. I also like Vitality Works herbal tinctures. Very high quality! I hardly ever recommend over the counter supplements because there are little to no enforceable quality standards in the supplement industry, and everything I use has been vetted by me for highest quality & efficacy.

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    Hi mary :) Love your website! Just wondering what omega 3 supplement you recommend? Fish oil or cod liver oil? Thanks! Lara

    Yay, thanks for reading! Regarding omega 3 fatty acids, I recommend Nordic Naturals fish oil or krill oil for the extra antioxidant punch, and cod liver oil during winter months. it is so high in vitamin A that it is possible to overdo it, but it's great for the winter months to boost vitamin D levels when we don't get enough sunshine.

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    Hi, my question is this: I am 33 and I would like to get pregnant and am wondering if a past abortion would affect my ability to get pregnant. My life is high stress, i should reduce my stress levels, or i will have someissues in the future (wich is now) to conceive. I have been working in imporving my digestion, removed soy, wheat /gluten and dairy, and just fish as an animal intake. In my blood analysis i was shown with high heavy metals, stress, porro prot. digestion,and bacteria (wich I assume could be candida), and food allergies, stress,etc. Im taking chlorella,sorvegein silver,Vit C,Multivit,Holly Basil,St John Worths, EFA`s , and the Heel Detox (homeopathic). After this stage, i will go into a second blood analysis and go to phase two. But I would like to know if I can do something else to improve fertlity. (of course, i am cleaning first, and then building, to be able to increase fertility). Thank you so much for your time, Have a Great day, namaste

    Yes, stress can affect your ability to conceive, but past medical procedures, such as abortion, should not adversely affect fertility. Stress is the big culprit here. Your endocrine system (hormonal system) is a very finely delicate system that is easily affected by diet, lifestyle, and stress. Under chronic stress, your cortisol (fight or flight hormones) stays high, and this drives your female hormones down-- progesterone is the most affected, and progesterone is necessary to get pregnant. It is the "pro-gestational" hormone. Infertility is a very complex topic that could be due to many factors aside from female hormone balance. Thyroid/adrenal health is important; food allergies are linked to infertility; digestive issues or inflammation; toxicity, or heavy metals. It sounds like you are working with a practitioner, which is key. Address your stress level & cortisol levels, take wild yam extract to boost progesterone, get rid of gluten & especially soy (raw dairy is fine unless you have a sensitivity, and many people do), test for parasites or pathogens in the gut, and heavy metals like mercury, lead, or aluminum. Get plenty of good fats like coconut oil, olive oil, raw butter to build hormones. Get 8 hours of sleep and do stress reducing activities such as yoga. Good luck.

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    Hi there! I read that you recommend using a water filter. I am trying to move away from drinking bottled water and am wondering if you have any specific recommendations for a water filter pitcher. Most I have found are plastic and I worry about BPA. I would love to hear your thoughts on this topic and any suggestions. Thanks so much! I love this site--keep up the awesome work! Shyra

    Great question! My short answer is that you can purchase a water filtration system that attaches directly to your faucet. The less expensive option is a PUR filtration system at around $50-$60. Another option is a Multipure http://www.multipureco.com that is a counter top filter that also attaches to your faucet. You could also order spring water delivery to your home in glass bottles-- google the best price option for your area. Good luck & good for you for staying away from contaminated tap water. Yuck.

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    Dear Mary, I'm a 29 year old girl from Holland and recently I became more and more interrested in society's daily food and the bad effect it has on them. Via a friend of mine I became interrested in eating less grains, potatoes etcetera. Like a niece of mine she only eats meat/fish or a replacement with vegetables. At first I was shocked, but after she told me why she did it and read more about it on the net I was a bit more convinced of the fact that too much grains are bad for you. My energy level is low for as long as I can remember. I am always surprised to find out that other people (including my mum!) have more energy and the ability to concentrate. So I want to give this diet a chance. I used to eat lots of potatoes or pasta. Yesterday I ate a mixture of biological minced meat, onions, carrots and a little quinoa and some salad aside. I couldn't figure out to eat it without some sort of grain (quinoa has not much glucose in it I heard), because when I do I'm so incedible hungry and dizzy afterwards and I even get headaches. After dinner I did have more energy than usual, because usually I have to rest after dinner and now I was wide awake. What's your tip to stay saturated? A question about my mother. She has high cholesterol (high LDL), high blood pressure, she has a hole in one heart chambre and she often has a sore stomach and bowels. She takes diuretics, statins and pills to protect her stomach. Her doctor gives her those medicins without proper advice on her diet (Ok, he did once let her go to a dietist but I guess it wasn't a good one). I also read that statins can me very harmful for your health. Her internist recommends her to use Becel (a Dutch brand of a company that produces fat/butter to e.g. lower your cholesterol). She does this for a long time now..Because I told my mother coconut oil was good for her she asked him and he told her (he looked on Wikipedia!) that it has no effect and she should continue to use Becel. What kind of fat do you recommend her? Is olive oil mixed with butter good for baking? Can she benefit from a more grain free diet? What can I take as a healthy alternative for milk? How can we follow a healthy diet without having to go to a food specialist (there's no budget for that)? Is there some kind of book for this you recommend? I hope you can help me. Thanks so very much in advance!! Greetings, Clarice

    Good for you for taking an interest in diet and health, especially the bad recommendations that have become the norm. There is a lot of conflicting info out there. Let me try to address your questions: first off, you will want to increase good sources of protein (chicken, fish, beef, eggs, lamb, all organic) and good fats (olive oil, coconut oil, butter, flax oil, avocado) to stay satisfied. Lots of veggies, too! For your mother, I always recommend using whole foods, nothing processed or fake or in a plastic tub. Those "spreads" (like Becel) are highly processed with damaged or fake fats--Becel is a margarine, which is often hydrogenated. EEK! That actually increases heart disease. Coconut oil is a wonderful fat for high temp cooking and boosts energy and thyroid function. Olive oil is great for lower temp cooking or baking. For a spread, you can mix olive oil, coconut oil, and flax oil, and refrigerate it. It will harden. As for a grain free or Paleo diet, this type of plan is great for anyone with cholesterol or blood pressure issues. Grains break down into sugar and raise cholesterol and insulin, which can also drive up blood pressure. For dairy alternatives, try almond, hemp, or coconut milk. Check out "The Paleo Solution" by Robb Wolf, "The Garden of Eating" by Rachel Albert & Don Matesz. Here is a great instantly downloadable guide written by a colleague of mine: http://www.practicalpaleoguide.com/
    Happy eating!

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    Hi Mary, Your blog is FANTASTIC,and such a wealth of information. I trained as a holistic nutritionist (1 year training), but have been out of the field for 3 years and really feel like I've lost a lot of my knowledge. Wow, what I'd give to be as competent as you are! Anyway, my boyfriend suffers from cluster migraines, and I suggested that he (and I) should maybe do a liver detox... I just found your site recently and noticed that we've missed out on phone calls about cleanses, but am wondering if you could maybe suggest something to me? I would greatly appreciate it! Thanks very much!! Elizabeth

    Thanks for the kudos! You can listen to all the past tele-calls on my other site, www.nutritiondivas.com. There are probably a few calls on detoxing if you scroll all the way through the posts. To address your question, I must say that migraines are a complex issue that may have many different causes, from neurotransmitter imbalance (low serotonin or dopamine) to food allergies. A cleanse may help, especially bc it can help you determine food allergies, but it may not clear up the underlying cause of the issue. I would recommend consulting with a practitioner, either nutritionist or naturopath or even a chiropractor, to do a thorough intake to uncover what the problem might be. Keeping a migraine journal can also help to uncover triggers. A cleanse can be a great place to start, too. Good luck.

24. Rating: +1

    

    Hi Mary, Just curious if you've found any particular natural treatment that works better than others for small intestine bacterial overgrowth?

    Yes, there are a couple different routes to take here, and usually I recommend doing some kind of digestive assessment to determine what you're dealing with. Certain bad bacteria strains may be treated differently than others, but generally doing a course of strong probiotics for 4-6 weeks will help even out the ratio between good & bad bacteria. Here's the kicker though, the probiotic strain must contain saccharomyces boulardii, and it's hard if not impossible to find that in a probiotic over the counter. The 2 formulas I've seen must be ordered through healthcare practitioners. The other issue is that you want to make sure you're dealing with dysbiosis (bad bacteria overgrowt) and not candida (yeast overgrowth). Both can produce similar symptoms but require different treatments.

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    I am 8 weeks pregnant and have been eating ground flax in my morning shake since the beginning. I am now hearing mixed information about the safety of eating ground flax while pregnant. Can you advise and give me further information? Thanks,

    While I haven't run across anything about the dangers of using flax while pregnant, if you are concerned (possibly due to excess estrogens? That's the only thing I can think of), try ground chia seeds, which I LOVE. I especially like the Gaia brand chia blend.

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    i am 24 years old, 5'9" and 134 pounds. I have always had an irregular cycle (around 5 weeks). My husband and i have tried to eat paleo for the past couple of weeks. it is now May 14 and the last time i had my period was March 18th. I do crossfit work outs but only 2 to 3 days a week. High intensity but only up to 20 minutes in length. I feel better but i am worried about my missing period.i have taken many pregnancy tests that all say negative. what should i do?

    Irregular cycles can be due to many factors such as adrenal fatigue, digestive issues like pathogens or parasites, or low progesterone. If you have high cortisol due to stress, or any degree of adrenal burnout, it drives your progesterone levels low, which can cause missed periods, anovulation, or irregular cycles. Digestive parasites or pathogens or dysbiosis will cause the same issues, because your body perceives this is a stress (and the inflammation it causes in your digestive tract), and that drives stress hormones up, and female hormones suffer as a result. I would encourage you to consider saliva testing for adrenal fatigue and/or digestive testing. I offer both in my practice. You would likely benefit from using wild yam in the second half of your cycle to boost progesterone levels. I use this myself and give it to women with similar issues to yours, and it works wonders. Let me know if you'd like more info, and I'd be glad to work with your further.

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    I love your blog! So informative and inspiring, thank you! Can you tell me if sprouted whole grain breads also affect your digestive system the same way other grains/gluten do? Are sprouted, organic grains any better for you? Thank you.

    Great question. The answer is that while sprouting grains & legumes makes them easier to digest, it does not affect the gluten portion of the grain, if that grain contains gluten. So for example, the ezekiel breads that are sprouted still contain gluten (unless marked gluten free), and gluten can be very difficult to digest, causing intestinal inflammation, especially if you are gluten sensitive. So, while these breads may be easier to digest that conventionally prepared bread, I still recommend a gluten free diet for most, if not all, folks.

28. Rating: +0

    

    I have been using the birth control shot for less than a year and in the first 4 months I got a small lump in my right breast. I went to the doctor and she said it isn't cancerous and could simply be caused my hormones or soy products. Its about 3 months later and the lump does not hurt and hasn't changed in size. Should I be concerned and is there anything I can do?

    Lumps such as what you describe may come and go in breast tissue. They may be due to too much estrogen (estrogen dominance) from hormonal birth control, exposure to estrogenic toxins (plastics, hormones in meat, cosmetics, pesticides on produce, pollution, etc), and soy food in the diet. It may disappear, but in the meantime, eat a very clean diet with organic meat protein and organic veggies and fruits as much as possible. There is some evidence that omega 3 fatty acids and evening primrose oil may help. Try a fatty acid supplement like Nordic Naturals Omega Woman. Eliminate all soy foods! Once you decide to cease the hormonal birth control, take a wild yam extract to balance progesterone with estrogen.

29. Rating: +0

    

    I started adding soymilk to my coffee and cereal about 3 years ago because I thought it would help with some hot flashes. After reading your "rant" on soy, I'm now confused as to what I should drink. I do not like the flavor of goat milk at all. Should I go back to organic whole milk, or switch to almond milk as a healthier option?? I can't give up my one latte a day, and usually have a dry cereal for breakfast with something on top. Thanks!

    You got it right--no soy. While it can make you feel good temporarily, the long term estrogenic effects can cause major hormonal disruption. Try unsweetened almond milk: here is a recipe from my blog for homemade, which is DELICIOUS: http://www.maryvancenc.com/2009/03/make-your-own-nut-milk-recipe/
    You can also buy it at the natural foods store. Try also coconut milk, which is delicious in coffee or tea or smoothies. Raw dairy is fine IF you don't have a dairy sensitivity, and many do. You can do an allergy elimination diet with dairy to test yourself and determine if you're sensitive. Off topic, but be careful with cereal for breakfast: starting your day with a grain-based meal (and the probability of added sugar) that breaks down into sugar can lead to a crash later on in the day :) Cereal is not a good source of protein.

30. Rating: +0

    

    6/10/11 I suffer with Candida, I believe I may have a thyroid problem, and now I think I am starting menopause. I am taking liquid iron in herbs (Floravital) because I was told I was iron deficient and slightyly anemic years ago. This was after 3 rounds of antibiotics for a nasty strep infection. Now I am wondering if I may have iron overload instead. I have discovered that antibiotics can cause heavy metal toxicity. If I no longer have periods can I expect my candida/iron problems to get worse? Can I detox through diet alone? I ask this only because I am highly sensitive to drugs and herbs, and at this point, I am afraid of trying anything new. But I really need some help. Any advice you can provide will be greatly appreciated. Thank you.

    Your health concerns go a little deeper than a detox or iron toxicity. You must address your thyroid issue by regulating your adrenal function, which will ease the transition into menopause, regulate your thyroid, and improve your overall immunity, which will help you attack the candida infection. Antibiotics can certainly aggravate candida, but yeast overgrowth is often a sign that there is a deeper intestinal infection going on--bad bacteria overgrowth, parasites, pathogens etc. These unwanted bugs in the digestive tract emit nasty toxins which can overload your detox system and cause other symptoms such as weight gain, headaches, sluggishness, etc. I would recommend you do a saliva test to assess adrenal hormone function & balance your adrenal hormones; then either do digestive testing to check for parasites (ideally), or do an herbal cleanse to kill off the candida. Then finally, do a good liver cleanse to clean house. All the while following a low grain or grain & gluten free diet with plenty of probiotic foods. Please contact me if you'd like more information on this testing & the protocols. I'd be happy to help. Good luck.

31. Rating: +0

    

    Hi, I'm 35 yrs old and I haven't had my period since March 2010. I am 5'7, 135lbs. I do Crossfit 5 days a week, and consider myself a recreational triathlete. I have seen my Doctor and done a number of tests including a pelvic ultrasound, and blood tests. He has referred me to an endocrinologist, and thinks I might need hormone replacement therapy which I am quite against. I am an 80/20 paleo eater - cheating with dark chocolate and red wine mainly. From the blood tests, my TSH is 0.65mU/L, Prolactin 3.8ug/L, Ferritin 55ug/L, luteinizing hormone 0.1, estradiol <73, free testosterone ,1.8pmol/L, free T4 15pmol/L, free T3 3.5pmol/L, FSH 6.7. Is there anything you can recommend? I take probiotics, fish oils,vitamin D and magnesium supplements. THANKS!!

    Amenorrhea can have many causes, but in an otherwise healthy woman, I find it's usually due to adrenal insufficiency. It's important to find and treat the upstream cause of the hormonal imbalance, and it's usually due insufficient progesterone. When you're under chronic stress (job, emotional, poor sleep, etc), cortisol (your main stress hormone) runs high and burns out female hormones. The body shunts all effort into producing and pumping out cortisol to get you through the stress at the expense of other hormones--it will use its reserves to make cortisol, so female hormones start to tank. Mainly progesterone, which highest in the second half of your cycle. Low progesterone can cause irregular cycles. The other issue is gut infections. Bacteria, pathogens, or parasites in the digestive tract cause hormonal imbalance as well. My rec is to address adrenal stress--consider a saliva test for cortisol levels and correct that along with adding wild yam into your program days 14-28 to boost progesterone. There are herbal formulas with vitex (chasteberry) that help, too.

32. Rating: +0

    

    I would love to know your thoughts about fueling the young athlete. I have two teenage daughters that are very active in volleyball and track? I'm having a hard time packing them a lunch and post workout meal and pre workout meal on for school and meets that doesn't involve grains. Please help.. Thank you so much

    The perfect meal is a combo of good carbs (vegetable or fruit), fats, and proteins. Unprocessed, unheated whey protein is a great breakfast for teenagers and it keeps them satisfied (plus it is delicious). I swear by Designs for Health PaleoMeal for this purpose. For school lunches, focus on dinner leftovers that are easy to pack, like chicken with veggies and sweet potato fries, for example, or ground beef burgers wrapped in butter lettuce topped with salsa or guac. Good snacks for pre workout could be 1/2 banana or apple and some almond butter, or organic turkey wrapped around avocado or dipped in guac. Have them eat within an hour of exercise/training for optimal muscle recovery, and again, the PaleoMeal is awesome for this purpose. Focus on good fats from coconut oil (great for energy boosting), grass fed beef or salmon. Here are some good resources for you:
    http://www.growinguppaleo.com
    http://everydaypaleo.com/

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    Hi Mary! Found your website online and wanted to ask you a question! I have been getting into juicing recently, and i put alot of stuff in my juice and was wondering it'd ok that I am mixing all these ingredients... Here's an example of one of my juices: -Tumeric -Kale -Carrots -Tomatoes -Watermelon -Flax seed oil -Liquid B-12 Any help is appreciated! Thank you & have a great day! Best, Becca

    Glad you asked! While juicing can be a great way to pack superfoods and antioxidants into your diet in great amounts, there are a few caveats. First off, I don't recommend juicing the brassica family (kale, cabbage, bok choy, collards, etc) raw due to their thyroid-suppressive properties. Ok once in a while perhaps, but do not make it a staple. Also, mixing fruits and vegetables as you have can cause digestive upset in some people (do tomatoes and watermelon even taste good together?). Turmeric is a great blood cleansing herb and is a wonderful addition to juices/smoothies. The flax and B12 is fine, too. I would stick to all veggie juices: try simple blends like cucumber, parsley, carrot, celery or if you want to add fruit, stick to green apple, like green apple, ginger carrot. Beet, parsley, celery, ginger is a great cleanser, too. Do some googling for recipe for certain conditions you would like to address, whether it be energy, clear skin, cleansing, calming, etc. I also like Cherie Calbom's Juicing for Life book. Good luck!

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    How to get rid of heartburn without drugs?

    Believe it or not, heartburn is usually always a result of stomach acid that is too alkalize and not acidic enough. Your stomach acid should have a PH of around 2 in order to break down foods properly. If it's too alkaline, the food begins to ferment, and the gas from fermentation travels up the esophagus, creating a burning sensation. Antacids help the burning but actually neutralize stomach acid further, making the problem worse. Read more here: http://www.maryvancenc.com/2009/01/why-antacids-are-not-the-solution-for-reflux/
    What to do? Try a digestive enzyme with betaine HCl (hydrocholoric acid) to help break down food. Also try digestive bitters or apple cider vinegar before meals to encourage stomach acid production. Chew your food slowly and thoroughly. Reduce or eliminate sugar or alcohol, which makes the problem worse. Heartburn can also be caused by food sensitivities to gluten or dairy most often. Probiotics may help, too.
    More on stomach acid: http://www.maryvancenc.com/2010/02/how-this-little-issue-can-ruin-your-digestion/