Real World Paleo

Christine chats with Dr. Rosa Lamuela Reventos, Director of the Institute for Research on Nutrition and Food Safety and Associate Professor at the Department of Nutrition, Food Science and Gastronomy at the University of Barcelona, Spain, about her research on polyphenols found in plant-based foods. We discuss antioxidants, especially their properties, health benefits, and which foods and drinks have the most and where they are located. Dr. Lamuela delves deep into antioxidants in wine, teas, extra-virgin olive oil, tomatoes and other vegetables, fruit, and chocolate and shares tips on buying, preparing and cooking them to get the most antioxidant value. You will also learn some surprising facts and delicious food combinations. Resources:  Learn more about Dr. Lamuela and her polyphenol research at: http://www.polyphenolresearch.com/en Complete list of published papers: http://orcid.org/0000-0002-1287-4560 Announcements: If you enjoy listening to the Real World Wellness podcast, let the Big Listen P

In Episode 79, Christine talks with Robb Wolf about his latest book Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You, which will be released March 21st. Robb wrote The New York Times bestseller, The Paleo Solution, and is a health expert, former biochemist researcher and award-winning blogger and podcaster. We talk about what led Robb to write his new book, how it compares with the previous one, and the neuro-regulation of appetite, which hasn't evolved with our modern "hyper-palatable" food system. Robb makes the case that our ancestors were wired to eat more and move less to survive but today we have far exceeded that with the commercialization of food and our sedentary lifestyle, resulting in "diseases of affluence." We also discuss the latest research on carbs showing that people have different glycemic responses to them and therefore need a more personalized approach, which Robb facilitates in his book with a 7-day carb test. He al

In Episode 78, Christine chats with psychologist, book author and long-time mindfulness student Ronald D. Siegel, PsyD. about the practice and benefits of mindfulness.  Dr. Siegel is Assistant Professor of Psychology, part time at Harvard Medical School, where he has taught for over 30 years and serves on the board of directors and faculty of the Institute for Meditation and Psychotherapy. Learn what mindfulness is, how it differs from meditation, and how it can be practiced informally and formally. Mindfulness can also help you accept and experience negative emotions and pain rather than avoiding or numbing them with alcohol or drugs. Mindfulness research also shows that it's effective in reducing depression,anxiety, substance abuse disorders, and chronic pain.   Resources: Learn about Dr. Siegel and find his books including The Mindfulness Solution: Everyday Practices for Everyday Problems on his website: http://www.mindfulness-solution.com Next Episode: Christine's eagerly awaited inter

 In Episode 77 (23 minutes) of the Real World Wellness podcast, Christine gives you a preview of her 60-minute interview with New York Times best-selling author (The Paleo Solution; 2010) Robb Wolf about his latest book Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You, which will be released March 21st.  Robb is a health expert, former biochemist researcher and award-winning blogger and podcaster. During the interview with Robb, which will air March 16th (episode 79), we discuss some of the latest research on variations in responses to carbs, the neuroregulation of appetite, and how we are not wired for the "hyperpalatability" of food we encounter today. We also discuss how to apply the Paleo diet with a 30-day reset program and a 7-day carb test to help you customize your carb intake in terms of quantity and optimal response. Christine also describes the 4 bonuses you will receive IF you preorder Wired to Eat by March 21st, including a

An estimated 50 million Americans have one or more autoimmune diseases. A leaky gut, also known as intestinal permeability, has been found to be present in every tested autoimmune disease. In episode 76 (24 minutes), I describe what a leaky gut is, how and when it occurs, and dietary ways to heal your gut, including going gluten-free, adopting a Paleo approach, and the autoimmune protocol.  I also talk about the importance of nutrient density in healing your gut. Resources: Sarah Ballantyne's book:The Paleo Approach Terry Wahls 'TedEx Talk on nutrient-density in healing MS:http://terrywahls.com/category/video/ Christine's blog post on food allergies, sensitivities, and intolerances:http://www.reversediabetescoach.com/do-you-have-celiac-disease-a-gluten-sensitivity-or-a-wheat-allergy/ Real World Wellness Podcast: http://www.reversediabetescoach.com/are-you-food-sensitive-intolerant-or-allergic/ Next episode:  I am super-excited to be interviewing Robb Wolf about his new book: Wired to Eat due out Mar

In episode 75 of the Real World Wellness podcast, Christine chats with Sarah Ballantyne, PhD, aka The PaleoMom, about her struggle with autoimmune diseases and her weight, and how the Paleo diet helped her heal along with making further lifestyle changes. Sarah shares her passion for basic science, tracking down research studies to get the big picture, and translating scientific concepts into clear and easy-to-understand language. We dig deep into her New York Times bestseller The Paleo Approach (2013) including the causes of autoimmune diseases and using the Autoimmune Protocol, and the back story and audience for its companion Paleo Approach Cookbook (2014), and her latest cookbook The Healing Kitchen (2015).  Sarah also explains the importance of sleep and how her new online program gotobed.com works.   Resources: Sarah's Website: www.ThePaleoMom.com Books: The Paleo Approach The Paleo Approach Cookbook The Healing Kitchen Sleep program: Gotobed.com Next Episode: Christine will talk more in-de

In episode 74 of the Real World Wellness Podcast, Christine talks about her physical pain and managing it naturally and with medications, as needed. She also talks the impact of pain on blood pressure, normal and high blood pressure numbers, blood pressure medication, substances which increase blood pressure including medications, caffeine, and supplements, and how to monitor your blood pressure.   Resources: http://www.webmd.com/hypertension-high-blood-pressure/guide/diastolic-and-systolic-blood-pressure-know-your-numbers#1  (includes numbers chart) http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/blood-pressure/ART-20045245   Next Episode: Christine will chat with Sarah Ballantyne, Ph.D. (a.k.a. The Paleo Mom), the blogger behind the award-winning blog www.ThePaleoMom.com, cohost of the top-rated and syndicated The Paleo View podcast, and New York Times Bestselling author of The Paleo Approach, The Paleo Approach Cookbook, and The Healing Kitchen.

Christine shares her very recent journey of breaking her left wrist on ice, resetting the bones without surgery, surgery when that failed (complete with titanium plate and screws), questions to ask, and taking opioid pain medications. Christine also says that practicing meditation kept her from passing out until the medics arrived and is helping to lower her stress-related blood pressure, potential risks of taking NSAIDS such as Motrin, and tissue healing benefits of Vitamin C. Resources: http://www.webmd.com/a-to-z-guides/colles-fracture#1 http://orthoinfo.aaos.org/topic.cfm?topic=A00412 Next Episode: Christine will update you about replacing her cast with a brace and go in-depth about medications that can increase your blood pressure and the role and dose of Vitamin C in healing wounds.  

In Episode 72 of the Real World Wellness podcast, Christine chats with gastroenterologist and researcher Manal Abdelmalek, MD, about the rise in non-alcoholic fatty liver disease (NAFLD) in the U.S. and elsewhere.  People with metabolic syndrome  (low HDL, high triglycerides, high blood pressure, high blood sugar and abdominal fat) are at greater risk of having extra fatty cells in their liver (NAFLD) than people without metabolic syndrome. We talk about how a poor diet, smoking, sleep apnea, and lack of exercise contributes to NAFLD and why a healthy lifestyle is the main preventive and treatment tool.   For many people, it's the progression from extra fat in their liver to inflammation in their liver (non-alcoholic steatohepatitis or NASH) that sets the stage for more serious liver conditions including liver cirrhosis (scarring), cancer and end-stage liver disease requiring liver transplants. Learn ways to detect and monitor NAFLD and NASH to prevent medical complications. Resources:  ht

In Episode 71 of the Real World Wellness podcast, Christine chats with monthly co-host and certified nutrition specialist Amy Berger, MS, NTP about the research and benefits of High Intensity Interval Training (HIIT). The good news is you can perform HIIT with or without machines and you can get the same, if not better, benefits as with standard continuous exercise in a lot less time. For example, if you have type 2 diabetes, your insulin sensitivity and blood sugar may improve more with 10 minutes of HIIT three times a week than 45 minutes of standard moderate exercise three times a week.  We also talk about ancestral patterns of movement which involved mainly low-level activity punctuated by brief adrenaline-pumping bursts of activity. Resources:  McMaster University study on young overweight men post-menopausal women with type 2 diabetes. Chris Kresser's post on HIIT Amy's blog: www.tuitnutrition.com Next Episode:  I will have a conversation with Dr. Manal Abdelmalak, a gastroenterologist an

Like medical doctors, many veterinary doctors now practice "defensive medicine" and order numerous diagnostic lab tests and prescribe medications for even minor ailments. This practice has translated into more expensive pet care in the United States to the tune of $35 billion in 2015, according to Bloomberg News. While ordering an extensive diagnostic workup and medications may be appropriate in some cases, other cases can be treated naturally and effectively with complimentary or alternative medicine. My recent experience with defensive veterinary medicine led me to find integrative veterinarian Dr. Julie Mayer, DVM, who integrates her conventional training with complimentary training in acupuncture, chiropractic, Reiki, and homeopathy. I hope you enjoy my interview with Dr. Julie in Episode 70.  Check out her new holistic animal radio show "Pet Panorama" on VoiceAmerica. She will answer listeners' questions. Resources:  Dr. Julie's Website : http://www.integrativeveterinarian.com/ Find a

In Episode 69 of the Real World Wellness Podcast, Christine talks about the challenges of making New Year's resolutions stick long-term when they require behavior change. She replays an interview from last July with motivation scientist Michelle Segar, PhD, MPH, and author of the critically acclaimed book No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. We talk about why motivation is important to establish healthy behaviors and self-care, the difference between extrinsic and intrinsic rewards, and how choices make you feel.  We also talk about the role enjoyment plays in being physically active, how to have a positive experience of fitness and tips for starting and maintaining physical activity. Resources: Michelle's book:No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. Michelle's Website: Next Episode: Christine will talk with integrative veterinarian Dr. Julie Mayer about how she combines alternative medicine wit

In Episode 68, Christine chats with co-host and nutritional therapist Amy Berger, MS, CNS, about oxidative stress associated with several diseases including type 2 diabetes, autoimmune, Parkinson's, Alzheimer's and fibromyalgia. We describe the imbalance between antioxidants and free radicals (ROS) leading to oxidative stress and the healthy and harmful roles of free radicals. We delve into the research on oxidative stress and type 2 diabetes showing that specific antioxidants can reduce blood sugar levels in some people with type 2 diabetes. We describe the range of antioxidant nutrients found in animal and plant sources of food including herbs, and why food sources of antioxidants are superior to supplements. As a bonus, Amy describes the roles that the antioxidant Alpha-lipoic acid plays in insulin sensitivity, type 2 diabetes and Alzheimer's, how statins deplete the antioxidant CoQ10, and the relationship between the antioxidant superoxide dismutase, and amyotrophic lateral sclerosis (ALS), which is

In Episode 67 of the Real World Wellness podcast, Christine chats with integrative physician and functional medicine practitioner about her journey with  with chronic fatigue syndrome (CFS) and her passion to learn more and help patients with CFS and fibromyalgia (FE).  We talk about the criteria and process of diagnosing both conditions including ruling out other conditions with similar symptoms.  Dr. Herbst shares the latest research on the underlying causes of chronic fatigue syndrome, the importance of healing the gut and inflammation, and then looking for triggers.  We talk about how recent research, tests, and protocols, have sped up the recovery period and end with a patient's story of recovery. Resources: Read more about the Cleveland Clinic's Center for Functional Medicine and about Dr. Aunna Herbst, including how to contact staff members and schedule an appointment. Discount:  Don't forget to use that 10% discount coupon code rwp on all extra-virgin olive oil products sold

In Episode 66 of the Real World Wellness podcast, Christine talks again with registered clinical herbalist Maria Noël Groves, RH (AHG) about common digestion and elimination problems that occur in the gastrointestinal tract including acid reflux, bloating, gas, diarrhea and constipation. Maria shares her favorite herbs to enhance digestion, soothe and heal the gut, and promote healthy elimination. As a bonus, we talk about the best herbs to detoxify your liver (the superstar) including "liver movers" and "liver protectors." I highly recommend Maria's book Body into Balance:An Herbal Guide to Holistic Self Care on sale now. Resources:  Listen to Episode 63 where we covered herbs and tonics for general well-being, managing stress with adaptogens, and calming your nervous system with nervines. Learn more about Maria's client practice and classes at Wintergreen Botanicals  American Herbalist Guild High-quality online herbal stores: Mountain Rose Herbs Herb Pharm Gaia Herbs Deals: I am offeri

In Episode 65 of the Real World Wellness podcast, Christine chats with nurse practitioner and nutritional therapy consultant Cynthia Thurlow, MS, RWP, about the differences between food allergies, sensitivities and intolerances and which ones are associated with irritable bowel syndrome, leaky gut syndrome, adrenal fatigue and other conditions. You also learn what the most common food allergies are, why an Epi-Pen may save your life, and why 50% of people living in the United States develop gluten sensitivities. We also delve into testing strategies and how you can be a food detective. Christine also announces her free virtual 60-minute consult good until December 16, 2016. Limited #.  Contact christine@reversediabetescoach.com for details. Resources: The Unhealthy Truth: One Mother's Shocking Investigation into the Dangers of America's Food Supply-- and What Every Family Can Do to Protect Itself Cynthia's Website, email and social media links: www.chtwellness.com cynthia@chtwellness.com www.f

It's that time of year again. Join Christine in Episode 64 of the Real World Wellness podcast to talk about the origins of Thanksgiving, the health benefits of turkeys and white versus dark meat, how to braise and stuff a turkey, and recipes for turkey bites like thanksgiving meatballs and turkey legs. She digs into yummy sides like roasted butternut squash and sweet potato fries, mashed cauli-tatoes, and green beans with shallots. We top it off with delicious recipes for gluten-free pumpkin pie and crustless pumpkin pie custard. Paleo Recipes: Turkey braised with mushroom butter sauce, pumpkie pie and more recipes Stuffing recipes Thanksgiving stuffing meatballs with cranberry sauce Roasted butternut squash Sweet potato fries Mashed faux-tatoes Pumpkie pie custard New York Times bestselling Practical Paleo cook book Let me know if you try these recipes and how it goes!  Happy Thanksgiving!

In Episode 63, Christine chats with Maria Noël Groves, RH (AHG), registered clinical herbalist, about her new book: Body into Balance:An Herbal Guide to Holistic Self Care.  We talk about the nutritive value of herbs and tonics for general well-being, managing stress with adaptogens, and calming your nervous system with nervines.  For example, stinging nettles can improve your general well-being by relaxing muscles with its high calcium and magnesium content,flushing out your kidneys, and acting as an anti-histamine. Adaptogens such as Rhodiola and Ginseng can boost your energy while nervines such as milky oat seed and St. John's Wort can calm your nervous system. You will also learn delicious recipes for herbal teas and even a dandelion pesto sauce, and why tinctures and teas tend to be more effective than capsules. Resources:  Buy Maria's book (on sale now), learn about her client practice and classes at Wintergreen Botanicals  American Herbalist Guild High-quality online herbal stores:

In Episode 62, certified nutrition specialist Amy Berger talks with certified nutritional therapist Christine Lehmann about the genetic and environment risks for diabetes, signs and stages of type 2 diabetes and the importance of prevention. If you already have prediabetes or type 2 diabetes, you want to stop its progression and medical complications by making lifestyle changes. Christine talks about how she helps clients transition from a high-sugar processed food diet to a whole-foods low-sugar diet with healthy carbs, fats and protein.  We also talk about the impact of a healthy diet, physical activity, weight loss and good night's sleep on your blood sugar.  We share some surprising facts about LDL cholesterol, supplement-medication interactions and the impact of environmental stress on your blood sugar. Contact Christine:  Website: http://www.reversediabetescoach.com/contact-me/ Email: christine@reversediabetescoach.com Tel: (571)-357-2726 Resources: Diabetes blog posts and podcasts Discou

In Episode 61, Christine announces changing the name of the podcast from Real World Paleo to Real World Wellness to reflect the diversity of topics she covers. Christine chats with licensed acupuncturist and holistic family medicine practitioner Dolma (Miki) Johanison about her personal journey with back pain and how working with an acupuncturist led to her new career.  Dolma shares where acupuncture originated in the world, and fascinating stories of how acupuncture has helped clients sustain a pregnancy, avoid dialysis with kidney disease, and slow the progression of Parkinson's Disease. Acupuncture also helps women become pregnant and improves a range of other conditions. Finally, we talk about what to look for when selecting an acupuncturist. How to contact Dolma:  Website: www.acupuncturehelpsyou.com Email: hfmedicine@gmail.com Tel: (301) 642-1759 Discount: Don't forget you can still get 10% off the wonderful EVOO products from Kassandrinos International by visiting my podcast page and cli