Dr Kristen Bentson Blog Archives - Institute For Functional Medicine Certified Provider | Functional Healthcare Approach

The Great Salt Debate

Dr. Kristen Bentson — Sun, 30 Jun 2024 09:27:13 +0000

Let’s shake down this salt issue! Pop culture says that salt is bad for you, but is it really? There’s a Great Salt Debate around kitchen tables everywhere. On one side is the person who shuns the shaker insisting salt will kill you and on the other is the person who thinks the food tastes “underseasoned”and can’t live without it. So what’s the truth?

Can you enjoy salt and stay healthy? My response might not be what you expect…

Here’s the deal. Sodium is a nutrient that your body needs in order for you to survive. It’s got to be replaced daily, because you lose it in sweat and urine. The generally accepted clinical minimum amount of salt you need is about 500 mg per day. Salt plays a critical role in both cardiovascular and neurologic function. It’s necessary for fluid balance and retention. If you don’t get enough of this electrolyte, you will likely develop hyponatremia which could potentially be fatal. The good news is that sodium is naturally occurring in most foods, and falling below the minimum is generally not an issue.

How much is too much?

Now, there is some debate among academics as to exactly how many milligrams is the right amount. Unfortunately, I don’t think they’re ever really going to get it spot on. Is it 1500mg or 2400? Honestly, it’s going to vary from person to person. As a general rule, I think around a tsp (2400mg) is totally fine for most people; however, there’s a subset of the population who are salt sensitive hypertensives who should probably get less. The good news is, if your kidneys are functioning the way they should, when you take in extra, your body will just get rid of what you don’t need.

Is salt intake really linked to disease?

Now remember, any time you inundate the body with ANYTHING (whether good or bad), it stresses the system (example: too little water and you dehydrate; too much and you drown). The issue comes into play when people are consuming 2 or even 3 times the recommended amounts. This is pretty typical given that most processed foods are loaded up with sodium. The concern is that when water follows those excessive amounts of salt into the bloodstream, blood pressure may increase. This puts increasing pressure on blood vessels which could potentially increase your risk of cardiovascular disease. However, there is some debate as to how much of a problem this really is. Researchers continue to ask the question: Is the increase in CV disease really from the salt? Or is it from the other junk found in super salty foods; additionally, people who take in excess amounts of salt may be overweight, drink alcohol, eat excessive saturated fat or be super stressed out–all established risk factors for cardiovascular disease. It’s totally counter culture, I know, but there are a bunch of studies that actually indicate that a low sodium diet (while it might lower blood pressure) may have NO benefit when it comes to decreasing disease or increased risk of dying. (1, 2, 3)

You can’t operate in a vacuum. There’s no one thing you’re gonna do that’s going to make you healthy. It’s a WHOLE thing. There are so many factors that you’ve got to take into consideration. Sure, taking in excessive amounts of sodium is one of them. Kudos to the person measuring their salt intake in milligrams! I’m quite sure that would be an extremely challenging task, and honestly, one that I personally don’t really find necessary. If you’re generally healthy (don’t have kidney disease or salt-sensitive hypertension), I would focus more on filling up your body with high quality nutrient dense foods than focusing on counting exact milligrams of sodium.

What’s the bottom line?
If there’s a little salt on your pumpkin seeds, I’d say go for it. If you’re dumping salt onto French Fries, I’d say put the fry down. Eating a low sodium diet won’t make you healthy, eating a healthy diet will make you healthy! Eat Real Food, Feel Real Good.

The post The Great Salt Debate appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

Your Guide to Summer Superfoods

Dr. Kristen Bentson — Thu, 20 Jun 2024 20:29:42 +0000

The warmth of summer means less clothes and more barbecues. To look your best and feel even better, the foods you choose at those barbecues, baseball games, picnics and pool parties should really be good ones. Instead of loading up your plate with hot dogs, chips, potato salad, s’mores, and more, focus your attention on those seasonal superfoods that will leave you feeling healthy and satisfied. Here are my top picks for Summer…

1. Corn: It’s so versatile and so quintessentially summer. A fresh ear of corn is a great source of dietary fiber, vitamin C and B vitamins. Because corn is one of the most commonly genetically modified crops, you’re going to want to go for the organic version whenever possible. Here’s one of my favorite Corn Salad Combos.

2. Watermelon: This warm weather favorite is full of lycopene, a powerful phytochemical that is rich in the antioxidants known to boost the body’s ability to prevent and fight cancer and heart disease. You can serve it both savory (try this Watermelon and Feta Salad) and sweet (try these Watermelon Pops).

3. Avocado: It’s creamy, light and an amazing source of heart healthy fats; plus, it’s rich in nutrients like phytosterols, carotenoids, and omega-3 fats that are known to fight pain causing inflammation. While great as guacamole, avocado is also a perfect addition to salads, side dishes and soups. Here’s a raw and simple recipe for Avocado Lime Soup.

4. Vidalia Onion: Even just one onion a week can lower your risk of colorectal, laryngeal and ovarian cancer. Onion contains sulfur containing compounds known for their anti-clotting ability and cholesterol lowering properties. These summer onions make for a great addition to Pineapple, Chicken and Veggie Shish Kabobs!

5. Peaches: This summer time staple will naturally sweeten any dish. Peaches are full of potassium which may protect you from high blood pressure, kidney stones and muscle spasms. Try them grilled with a touch of raw honey or my favorite way, Roasted with Seasonal Vegetables.

So, I’ve put all of my summer favorites into Summer Meals! Get it now and figure out how to put all the best of the best seasonal foods into meals that will keep you feeling healthy and strong.

Change Your Meals, Change Your Life!

The post Your Guide to Summer Superfoods appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

How to Pack Healthy Snacks

Dr. Kristen Bentson — Sat, 15 Jun 2024 15:04:40 +0000

Chew on this…

I am all about snacks. I don’t know about you, but if I don’t eat every couple of hours, I get a little cranky, tired and less productive. If you see me out, about and on the go, you’ll notice I carry one of those over-sized handbags. That bag is always packed with snacks; I am never without good eats that will keep me fueled and feeling fabulous. Here’s the deal, if you snack on garbage, you’ll feel like garbage. But if you eat great, you’ll feel great.

Want to know my favorite healthy go-to snack favorites? Okay, I’m going to break down my top 10 and let you sneak a peek into my bag…

Go-To-On-The-Go Snack Favorites

Wild Blueberry Muffins (promise, they are really easy to make and take)
Peeled Snacks Gently Dried Fruit (my all time fav is the Apple-to-the-Core)
Real Deal Original Veggie Chips (love the crunch and love that this company is local)
Larabar (um yeah…coconut cream and apple pie larabars taste as good as they sound)
Go Raw Real Live Chocolate (and yes, it is true that cocoa imparts a similar effect to a baby aspirin when it comes to cardiovascular protection. hearts love cocoa. side note: chocolate bars with cane sugar, high fructose corn syrup or other nasty ingredients don’t make my list…)
Bob’s Red Mill Raw Pumpkin Seeds (great protein booster. they taste the best when toasted)
Emmy’s Organics SuperFood Trail Mix (organic raw cashews, organic raisins, organic raw cacao nibs, organic raw goji berries)
Fresh Fruit (the original fast food)
Cocomama Orange Cranberry Quinoa Cereal (all natural, gluten free, dairy free and packed with protein & fiber)
Dreaming Cow Yogurt (love the Honey Pear and Maple Ginger)

It really isn’t hard to eat healthy on the run. I’ll be the first to admit that I’m busy, maybe a little too busy sometimes, but really—being busy isn’t an excuse for being unhealthy. A little planning and a big bag go a long way.

All right now, get to it. Chew the good stuff, feel like good stuff.

The post How to Pack Healthy Snacks appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

Summertime and the Grilling is Easy

Dr. Kristen Bentson — Wed, 05 Jun 2024 12:57:13 +0000

It’s time to fire up the grill, and you might be wondering how to do it up right. It’s sort of crazy, but a few studies have shown that cooking meat at really high temperatures (like when you grill, broil or fry) causes the release of carcinogens (cancer causing agents) like heterocyclic amines and polycyclic aromatic hydrocarbons. Yikes! These chemical compounds are as scary as they sound. But, to all my Grill Masters, fear not. I am going to teach you a few tips for fabulously healthy grilling.

The scary cancer causing chemicals that are released while grilling meat (especially hot dogs, hamburgers, and chicken) are not found in fruit and veggies. Maybe you don’t think about grilling anything other than meat, but maybe it’s time for you to branch out and throw that peach or zucchini on the barbie. In general, eating fruits and veggies (especially crucifererous ones) is a fabulous strategy for preventing cancer. An important note: throw away the char. Anything that is charred carries a higher cancer risk. This goes for produce as well as meats.

Reduce the amount of time that your food spends on the grill by giving a little pre-grill cook in the oven. Also, keep your grill super clean; a good scrub down can dramatically reduce the amount of carcinogens at your barbecue.

A little spice goes a long way. Most spices are full of antioxidants that will protect your cells from free radical damage. More good news–marinades not only make your food taste fabulous, they are also cancer protective. I want you to try combining olive oil, garlic, spices (like mint, rosemary, thyme, basil, marjoram, sage, allspice and chives), and citrus to create a invisible protective shield for your grilled fare. Another fun trick is to layer sprigs of rosemary between your meat and the grill. This will help to infuse antioxidants into your food.

A pretty cool steak study published in the Journal of Food Science showed that a Caribbean Marinade (thyme, pepper, allspice, rosemary chives) reduced cancer compounds by 88%, an Herb Combination (oregano, basil, onion, jalapeno, parsley, and red pepper) created a 72% drop, and a Southwest Marinade (paprika, red pepper, oregano, black pepper, garlic, and onion) reduced compounds by 57%. Bottom line, increase your herbs and spices, increase antioxidants, decrease cancer causing compounds.

Okay, now let’s get to the good stuff…Check out this Fabulous YouAnew Grilling Recipe!!

GRILLED HONEY THYME & LIME SHRIMP

What You’ll Need:
1 Pound Shrimp (Peeled and Deveined)
1/4 Cup Extra-Virgin Olive Oil
2 Tbsp Fresh Lime Juice
4 Tbsp Chopped Green Onion Shoots
2 Tbsp Fresh Thyme
2 Tbsp Parsley
1 Tbsp Freshly Chopped Garlic
1 Tbsp Raw Honey
Sea Salt and Freshly Ground Pepper to Taste

What You’ll Do:
Whisk together olive oil, herbs, garlic, and honey until well mixed. In a container (when possible, go with glass over plastic containers), cover shrimp with marinade mixture. Refrigerate for 1 hour. Grill for about 5 minutes or until shrimp turn pink. Enjoy!!
Nutrition Info:
Recipe makes 4 servings. One serving has 275 calories, 15 grams of fat, 2 grams of carbs, and 27 grams of protein. This recipe is heavy on the antioxidants and crazy full of nutrients that support cardiovascular health and prevent cancer.

The post Summertime and the Grilling is Easy appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

5 Strategies for Better Sleep During the Coronavirus Crisis

Dr. Kristen Bentson — Mon, 06 Apr 2020 16:41:53 +0000

Struggling to get and stay asleep? You absolutely aren’t alone. So many of my patients and friends have been contacting me and expressing their concern over sleep issues. I realize how hard it might be for you to relax your body and shut off your brain. But, you’ve got to do it. Sleep is absolutely critical to a robust and healthy immune response. So, let’s talk about simple and effective steps that you can take to improve your sleep.

1. Low dose of melatonin: Melatonin is an over the counter hormone supplement that’s been shown to be effective in helping people fall and stay asleep. I suggest starting with the lowest effective dose which for many people is 0.5 milligrams. You’ll take melatonin 1-2 hour prior to bedtime. Whenever you choose any supplement, you first want to be sure it’s safe and effective. Check the bottle and look for USP (United States Pharmacopeia) verification; certification from USP ensures quality and correct dosage of the supplement. At the time I am writing this, Pure Encapsulation is a brand I trust.

While there are a few contraindications (like kidney disorders, liver disease, pregnancy, breast-feeding, certain autoimmune disorders, and others) and some interactions with certain medication (if you’re taking medications, consider discussing melatonin with your health care provider), most people are able to take a low dose of melatonin safely.

Dr. Kristen Bentson recommends: Melatonin .5mg by Pure Encapsulations

2. Blue light blocking glasses: Studies have shown that exposure to blue light from computer, tablet, and smartphone screens may negatively affect circadian rhythms and sleep. A simple way to protect yourself is by wearing blue light blocking glasses any time you’re staring at a screen and especially after 4 pm. You can grab an inexpensive pair online (mine were under $25).

3. Brain Dump: An hour before bedtime (around the same time you’re taking melatonin), grab a journal and pen and dump out everything that’s in your brain. All the lists, concerns, fears, anxiety, and even ideas and leave them there for the next day. Waking up in the middle of the night? Leave a pen and pad near the bed, write down whatever thoughts are racing through your head, and leave them for tomorrow.

4. Biofeedback: Biofeedback is a healthy, drug-free way to manage stress and anxiety. I highly recommend HeartMath to many of my patients, and I see great results.

5. Limit Media: I think that media (both social media and the news) ramps up the noise levels in our brains. These negative cycles facilitate neuronal pathways that keep us in a state of anxiety and depression. Be really intentional about the media you consume; physically set limits on your phone for certain websites and choose to check-in only 1 to 3 times per day.

I am starting a brand new YouTube Channel! Check out my first video all about sleep. If you like it, will you please subscribe? If I get 1,000 subscribers, I will go live and take/answer your questions in real-time! It would mean a lot to us if you would share it with your friends.

In Health,

Dr. KB

Dr. Kristen Bentson’s FullScript Dispensary

Create a Free Account for Access to Dr. Bentson’s Fullscript Recommendations

The post 5 Strategies for Better Sleep During the Coronavirus Crisis appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

Should You Think Positively?

Dr. Kristen Bentson — Sun, 22 Mar 2020 19:12:36 +0000

I’m wondering about this. What would happen if you could think positively while acting responsibly? What if you could tune out the news and tone down the noise? What if you could take positive action now that could impact your health in the short term, and those same actions could also impact your life in the long run?

I’m asking these questions to you just as I’m trying to answer them myself. I’ll admit, over the past week, I’ve asked this of myself over and over many times a day. Like most of you, we’re facing immense challenges. I guess what we all need to ask ourselves now is how we are going to rise to meet these challenges.

Here’s how I think we could respond:

First, we could limit our exposure to media (both social media and the news).

It’s probably not helping your health. After consuming media for even a few minutes, I tend to feel more stressed, depressed and anxious. You too? Worrying about getting the coronavirus (really worrying about anything!) won’t boost your immune system. In fact, it will do just the opposite. When we’re anxious and stressed, our body’s ability to fight infection is greatly decreased.

The remedy? Limit your exposure. For us, we don’t have cable, so that makes that easy (no network news!). We do, however, get news through websites and mobile updates. Set limits on your phone and turn off the TV. Make a conscious decision every time you go online to consume wisely.

If you are feeling lonely, don’t only turn to Facebook, Twitter, and, Instagram. Make an effort to connect personally with a phone call rather than just online. And remember that emotions are contagious! Make it your mission to be an encouragement to someone else. Focus your conversation on what’s good.

Second, focus on positive healthy habits. Our family and friends need us to get and stay healthy. Here’s how to start…

Skip alcohol. Why? While there are many reasons, this one seems like a good enough one for me: Alcohol disrupts ciliary function in the upper airways, impairs the function of immune cells (i.e., alveolar macrophages and neutrophils), and weakens the barrier function of the epithelia in the lower airways. (Alcohol Res. 2015; 37(2): 153–155). If you haven’t already, this is such a good reason to skip drinking alcohol, especially at this time. If you’re looking for something comforting, try tea instead. It’s warm, soothing, and loaded with antioxidants! Tulsi (holy basil) tea is an awesome choice. Holy basil is an adaptogenic herb known to help with stress, anxiety, and inflammation.

Eat more fruit and vegetables. I don’t know about you, but where we live, the shelves of Oreos, chips, and ice cream are bare while the produce aisle is relatively stocked. Please! If you’ve got access, choose to eat the produce. Can’t find fresh? Frozen is the next best. Try to skip the processed stuff and focus on fruits and vegetables instead. A healthy diet leads to a healthy body.

Take vitamin D. This could be a big deal! My general recommendation for most people is to take 1000 IUs of D3 per day. The brand I recommend is Pure Encapsulations. While not peer-reviewed (yet!) I came across an article in Preprint that that states the following: From the available evidence, we hypothesize that raising serum 25(OH)D concentrations through vitamin D supplementation could reduce the incidence, severity, and risk of death from influenza, pneumonia, and the current COVID-19 epidemic. When it comes to risk/benefit, vitamin D supplementation is generally low risk and high benefit.
(Update: Since publishing this post, the article mentioned has been peer-reviewed, published, and indexed on PubMed)

Sleep and melatonin. Sleep is absolutely an essential key to having a robust immune system. Aim for 7-10 hours per night. If you’re not sleeping well, melatonin supplementation might be a good option. In general, I recommend starting with 0.5 mg of melatonin (Pure Encapsulations) 1-2 hours before bedtime. Please note that melatonin is a hormone and may interact with other medications. Interesting side note, there has been some evidence that melatonin (which is a powerful antioxidant) might help to treat viral diseases such as SARS and West Nile Virus. Studies are underway to determine the potential effects of melatonin on the novel coronavirus.

Consider taking supportive supplements. Vitamin C, zinc, echinacea, and probiotics are a few that have been well studied and are commonly recommended to support the immune response.

Consider nutritional testing. I often recommend Genova nutritional lab for my patients. One of these tests is a urinalysis that’s easily done at home. “ONE FMV nutritional test is a convenient way to assess the functional need for antioxidants, B-vitamins, minerals, digestive support, and amino acids. Insights gained from the ONE FMV nutritional test provides allows your clinician to target nutritional therapies to the precise needs of their patients.” Functional nutrition testing allows us to determine if there are areas of insufficiency or deficiency; from there, we are able to customize a plan unique to your body’s needs.

If you take supplements, will you please consider supporting our practice by making your purchases through Fullscript? Fullscript is the safest and most convenient way to purchase professional-grade products. It’s quick and easy, shipped directly to your home, and well-priced. Please feel free to get in touch with any supplement questions or concerns.

So, we have a choice. Together, I think we should choose to move forward in a positive direction and choose to make healthy decisions that will make a difference. Support your emotional and physical health by limiting media and consuming it intentionally. Focus on your overall health by reducing/eliminating your alcohol intake, eating a wide variety of produce, taking supportive supplements, and prioritizing sleep. Please know that I am here to support you!

Request a telehealth appointment with Dr. Kristen Bentson

Now more than ever, your overall health matters most.

* Note: This message is not a substitute for medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.

Dr. Kristen Bentson’s FullScript Dispensary

Create a Free Account for Access to Dr. Bentson’s Fullscript Recommendations

Recommendations from this Post

Full-Script Product

Melatonin 0.5mg

Original price was: $9.90.Current price is: $8.91.

The post Should You Think Positively? appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

My Top 10 Favorite Foods to Fight Inflammation

Dr. Kristen Bentson — Sun, 18 Aug 2019 20:17:52 +0000

Inflammation has been found to be the cause of many diseases, but the good news is that the food you eat can help fight inflammation in the body! Here are my top 10 favorites:

1. Chia Seeds

These nutrient-rich seeds are full of omega-3 fatty acids, fiber, and calcium. You can add them to smoothies, oatmeal, or on top of salads.

Another great way to incorporate them into your diet is my Chocolate Coconut Chia Pudding. It’s a simple, nutrient-packed dessert or breakfast!

2. Wild-Caught Salmon

This fish is another great source of omega-3 fatty acids. Not only is it great for reducing inflammation, but the omega-3s in fish can also help protect your skin from sun exposure (but you should still wear sunscreen!) and it’s been proven to lower blood pressure.

Incorporating wild-caught salmon or other cold-water fatty fish a few times a week can help reduce inflammation significantly. Try my quick, easy, and clean Marinated Salmon with Quinoa Salad to get those anti-inflammatory benefits!

3. Green Tea

This incredible tea contains potent antioxidants that reduce inflammation in the body. Studies have shown that these antioxidants may help with metabolic and cardiovascular health. Aim to drink 3-4 cups of green tea a day to reap the benefits!

4. Broccoli & Cauliflower

These cruciferous vegetables are packed with antioxidants and vitamin C, which both help reduce inflammation in the body and lower oxidative stress. They’ve also been shown to boost immunity!

Try roasting these vegetables with avocado oil and a little curry powder at 375 F for 20 minutes or steaming them and then tossing them with some olive oil and sea salt.

5. Turmeric Root

This amazing herb is composed of curcumin which is a robust anti-inflammatory that is shown to radically reduce inflammation in the body! You might be wondering how to add this herb into your diet, so I’ve got suggestions for you.

Add a teaspoon to your morning smoothie, or make a golden latte by adding a teaspoon of turmeric, a cup of sugar-free nut milk, and 1-2 tsp of maple syrup in a pot on the stove until warm and top with cinnamon.

6. Dark Leafy Greens

Filled with tons of minerals, vitamins, and phytonutrients, dark leafy greens are wonderful sources of vitamin K, C, folate, manganese, and others! They also contain antioxidants and are high in fiber. Studies show that increased consumption of dark leafy greens can prevent cancer and other diseases plus they decrease inflammation.

You can add greens like kale and spinach to smoothies, throw them into a frittata, or steam or sautee greens to serve as a side dish, like my recipe for Collard Greens.

7. Avocado

Avocados are rich in healthy monounsaturated fats, they’re full of folate and vitamins C & K, and they pack a ton of potassium. Not only are they great for fighting inflammation, but they’re also heart-healthy and super satisfying!

Add them to your smoothies, a salad, on top of an omelet, tacos, or toast, or eat them plain with a sprinkle of sea salt.

8. Berries

Strawberries, blueberries, blackberries, and raspberries are all great sources of fiber, which aids in healthy digestion. They reduce inflammation in the body and studies also suggest that they have anti-cancer properties, are good for heart health because of their diverse range of polyphenols!

Berries are great on their own, in smoothies, on salads, or in my Healthy Wild Blueberry Muffins.

9. Pumpkin Seeds

Pumpkin seeds are high on my list when it comes to healthy foods. Not only are they full of protein and anti-inflammatory fats, but they’re also a great source of fiber, trace minerals, and B vitamins. And, they also contain cancer-fighting antioxidants!

They’re great on top of salads and soups or on their own. Try my Spiced Pumpkin Seeds for a sweet and spicy treat that’s good for you too!

10. Oranges

This citrus fruit is high in vitamin C as many of you know, but they’re also a good source of vitamin K, B vitamins, fiber, calcium, and potassium! They also contain flavanones which have anti-inflammatory properties and may also help protect your body against cancer and heart disease.

Oranges are great on their own but they’re also fabulous in my Nourishing Strawberry Orange Smoothie or with Greek Yogurt and Granola.

The post My Top 10 Favorite Foods to Fight Inflammation appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

Stay HIP with a Diary

Dr. Kristen Bentson — Fri, 02 Aug 2019 13:41:52 +0000

Maybe you remember a day when you wrote in a diary every day as a child. It’s actually a really fabulous habit, and it can be a great way to recognize triggers when it comes to food and to notice patterns when it comes to eating.

It can sound daunting to write a food diary–which is why I decided to take some of the guesswork out of writing one. This is the guided diary that I often give my patients with digestive issues who are following the low FODMAP diet.

HIP Low FODMAP Diary (c lick here for the free download!)

H: How You Feel

I: Ingredients You Eat

P: Portion Sizes

When you keep it HIP, you’ll be able to get to the bottom of what is and isn’t working for you! Keeping this kind of diary can be the key to feeling FODMAP fabulous.

NOTE: even if you aren’t on a low FODMAP diet, this can still be a great resource for you in reaching your digestive health goals and feeling your best!

The post Stay HIP with a Diary appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

Your Thoughts Impact Your Health

Dr. Kristen Bentson — Fri, 19 Jul 2019 19:01:16 +0000

You’ve heard it before, the way you think impacts your body, but do you actually believe it? Studies¹ show that optimistic thoughts can (and do!) impact mental and physical health. So, I’ve got three mantras to help you get back on track when you’re in a negative funk! (1)

Think this:

Keep Calm

Stress plays a huge role in mental and physical health² which is why staying calm in stressful or anxiety-inducing situations is super important! Remembering to connect to your breath during these moments can help you to remain calm and keep your body in a peaceful state. Next time you find yourself getting worked up or entering into a stressful situation, take a moment to collect yourself and take a few deep breathes to re-center. (2)

Be Present

The mind naturally wanders to the past and worries about the future, but you can actually train your mind to be present in the moment that you’re in! Practicing mindfulness (the act of paying attention to the present moment without judgement) has been proven to decrease stress and promote emotional and physical wellbeing³. Medidation is a great way to work on being present in the moment while also being open and curious to what that moment will bring! (3)

If you’re new to meditation, the Calm App is a great resource to help you get into the swing of meditation.

Stay Positive

I get it, life gets crazy and things don’t always go the way we want them to, but reframing things can help us see things in a more positive light. This doesn’t mean you shouldn’t allow yourself to feel things like anger or sadness, but instead of living in them, sit in them for a moment and then allow them to change and help you grow. Reframing things in a positive light doesn’t mean ignoring other emotions, it means accepting them, feeling them, and then asking, what can I do with this?

Change Your Thoughts, Change Your Life!

The post Your Thoughts Impact Your Health appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

5 Ways to Avoid GMOs

Scott Bentson — Sun, 17 Feb 2019 01:34:53 +0000

It might seem like genetically modified foods (GMOs) are inescapable at the grocery store, and it’s no wonder that you’re feeling confused and frustrated as you try to avoid them. These foods contain artificially altered genetic material that would not otherwise occur in nature (YIKES!). If you’re like me, you’d rather eat real food instead of “Frankenfood.” Let me show you simple strategies you can use when filling your shopping cart. Here are five ways for you to avoid GMOs!

Here are five ways for you to avoid GMOs!

Choose foods that are certified organic. This is especially important for the most commonly modified ingredients like meat, dairy, corn, papaya, canola, and soy.
Choose foods that are Non-GMO Project Verified. Look for the Non-GMO Project verified label or seal on the box, bag, or can.
Choose brands that ban GMOs. Find and shop brands that you trust. A brand example? Trader Joe’s. Here are other retailers who take a stand and ban.
Choose to eat fresh instead of processed foods. Most processed foods contain genetically modified ingredients. Plus, as you’re reading labels, be mindful of the added sugar, #s (hello, red dye #40), and chemicals. Remember, the best foods don’t have labels.
Choose to eat more produce. With the exception of soy, alfalfa, papaya, corn, beets, zucchini, and summer squash, most fresh produce is NOT genetically modified. Here’s a helpful tip: if the PLU sticker starts with the number 8, it’s GMO. If it starts with the number 9, it’s organic.

It’s hard, at this point, to predict the long-term impact that the genetically modified organisms in our diet will have on our overall health in years to come. My philosophy? When in doubt, throw it out. If there’s the potential for a negative effect, make every effort to avoid it! I think the evidence is mounting, and GMOs might very well be harmful to your health in the long run.

But, Healthy (Non-GMO) Doesn’t Have to be Hard! These small changes can make a big difference. Change Your Meals, Change Your Life.

The post 5 Ways to Avoid GMOs appeared first on Institute For Functional Medicine Certified Provider | Functional Healthcare Approach.

Dr Kristen Bentson Blog Archives - Institute For Functional Medicine Certified Provider | Functional Healthcare Approach

The Great Salt Debate

Your Guide to Summer Superfoods

How to Pack Healthy Snacks

Summertime and the Grilling is Easy

5 Strategies for Better Sleep During the Coronavirus Crisis

Dr. Kristen Bentson’s FullScript Dispensary

Create a Free Account for Access to Dr. Bentson’s Fullscript Recommendations

Should You Think Positively?

Here’s how I think we could respond:

First, we could limit our exposure to media (both social media and the news).

Second, focus on positive healthy habits. Our family and friends need us to get and stay healthy. Here’s how to start…

Dr. Kristen Bentson’s FullScript Dispensary

Create a Free Account for Access to Dr. Bentson’s Fullscript Recommendations

Recommendations from this Post

Melatonin 0.5mg

My Top 10 Favorite Foods to Fight Inflammation

Inflammation has been found to be the cause of many diseases, but the good news is that the food you eat can help fight inflammation in the body! Here are my top 10 favorites:

Stay HIP with a Diary

Your Thoughts Impact Your Health

5 Ways to Avoid GMOs

Here are five ways for you to avoid GMOs!